2023-09-13 17:27:41
How much sun does the body need to produce enough vitamin D? A question that is not so easy to answer. Here you will find all the important information.
Vitamin D is the only vitamin that the body can produce itself. But for this, it needs sunshine. To be more precise: the body can only produce the fat-soluble vitamin itself with UV radiation. The problem is that solar radiation can cause serious damage to the skin. So how long should you stay in the sun to get enough vitamin D without putting yourself at risk?
Important information in advance: UV-B rays are required to produce vitamin D3. The intensity of solar radiation is measured using the UV index. The higher it is, the less time you have to spend in the sun to get enough vitamin D. The UV index depends, among other things, on the latitude and the weather.
Lighter skin types need to spend less time in the sun to get enough vitamin D. Darker skin types even more so. In summer, people with light skin types only need to spend ten minutes in the midday sun to get a good dose of vitamin D. According to the Swiss Federal Office of Public Health, people with dark skin types need 20 to 60 minutes. In summer, it is still better to avoid the midday sun and stay in the sun in the morning or afternoon. According to the German Nutrition Society (DGE), arms and legs should, if possible, not be covered with clothing when sunbathing.
In spring and autumn, up to an hour of sun is needed to produce enough vitamin D. In winter in this country, it is not possible for dark skin types to produce enough vitamin D. According to the Robert Koch Institute, anyone who has spent enough time in the sun in the summer can draw on their vitamin D stores in the cold season.
The body needs vitamin D for healthy bones and teeth. A vitamin D deficiency can cause serious symptoms over time, such as bone deformities or diseases such as rickets. The German Society for Nutrition recommends sunbathing for five to 25 minutes, depending on the season. But it’s not quite that simple. The intensity of the sun depends on the time of day and year. The priority should be to protect the skin. The Federal Office for Radiation Protection (BfS) therefore recommends adapting the UV dose to the skin type and time of day. Lighter skin types (1 to 3) should be particularly careful when sunbathing. Darker skin types (4 to 6) are less susceptible to sunburn but also have to spend significantly more time in the sun to get enough vitamin D. According to the Federal Office for Radiation Protection, you should know your skin type and, depending on your experience, estimate how long it would take before you get sunburned. The BfS offers a test to find out which skin type you have.
According to gesundheitsinformationen.de, a portal that is part of the German Network for Health Literacy, the UV index (UVI) indicates how intense the UV radiation is in a particular location. The current daily developments can be seen on a map on the BfS website. The index is given from 0 to 11. The higher, the more intense the UV rays are. In principle, this is good for the formation of vitamin D, but you have to be particularly careful with a high UV index as sunburn can quickly occur. According to the German Cancer Society, every sunburn increases the likelihood of skin cancer. According to the BfS, you should estimate at what UV dose you would get sunburned and therefore only spend half the time in the sun.
The body’s own production of vitamin D is very individual and depends on various factors, according to the Max Rubner Institute (MRI). These factors include latitude, season, time of day, skin type, clothing, weather, and the use of sunscreen. It’s not just the length of time you spend outdoors that is crucial for vitamin D production.
The MRI provides guidance on how much sun is needed in summer to achieve a vitamin D level of 50 nmol/l in Germany. According to this, five to 25 minutes of sun between 12 p.m. and 3 p.m. should be sufficient, depending on the time of year and skin type. Sunlight exposure can be doubled in the morning and afternoon, even in summer.
If you would like more details on the topic, you will find it at the Swiss Federal Office of Public Health (BAG). A fact sheet shows how long you can stay in the sun to produce a total of 600 international units (IU) of vitamin D. Although 800 IU of vitamin D per day is recommended in Germany, the table can still serve as a good aid. However, there are a few things to consider when classifying.
The calculations refer to a 20-year-old person. According to the Swiss BAG, at the age of 40, you only produce three quarters of the amount with the same amount of sun exposure. Skin type, altitude, and posture also play a role in vitamin D production.
In conclusion, the amount of sun needed to produce enough vitamin D varies depending on factors such as skin type, time of year, time of day, and location. It is important to be cautious and protect the skin from damage while still getting enough sun exposure to meet vitamin D requirements.]
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