The best form of vitamin D is natures sunlight. The body synthesizes vitamin D when the skin is exposed to sunlight, specifically to ultraviolet B (UVB) rays. Before I share how the process works first let me share further details.
UVB is short for Ultraviolet B radiation, in simpler terms its light from the sun. Some pros and cons about UVB:
-Responsible for causing sunburn and plays a significant role in the development of skin cancer.
-Crucial for Vitamin D Production
-Responsible for Tanning as it stimulates the production of melanin to darken the skin.
Here is a quick breakdown of how the sun produces Vitamin D in your body.
1. UVB Rays Penetrate the Skin: When your skin is exposed to sunlight, the UVB rays penetrate the outer layer of your skin.
2. Conversion into pre-vitamin D3: The UVB rays convert a cholesterol derivative in the skin called 7-dehydrocholesterol into pre-vitamin D3.
3. Formation of Vitamin D3: Pre-vitamin D3 is then converted into vitamin D3 through a heat-dependent process, meaning the process to convert provitamin D3 into Vitamin D3 speeds up when your temperature is higher. An example of increased body temperature is walking outdoors.
4. Activation in the Liver and Kidneys: Vitamin D3 is transported to the liver, where it’s converted and sent to the kidneys, where it is further converted into its active form, 1,25-dihydroxyvitamin D (calcitriol).
5. Function in the Body: Once active, vitamin D plays a crucial role in calcium and phosphate metabolism, promoting bone health, and supporting immune system function. And from here the calcitriol (Vitamin D)is transported from the gut, into the blood. Therefore calcium absorption happens in the gut.
The amount of vitamin D synthesized depends on various factors, including skin tone, time of day, and duration of sun exposure.
The best time of day to get vitamin D from the sun is generally around midday, specifically between 10 a.m. and 2 p.m. Here’s why:
Midday Sun: During midday, the sun is at its highest point, and the UVB rays are most intense. This means your body can produce vitamin D more efficiently in a shorter amount of time. Studies suggest that midday exposure is about three times more effective at producing vitamin D than exposure in the morning or late afternoon.
Duration of Sun Exposure:
Fair Skin, its said, 10-30 minutes of midday sun exposure is typically sufficient to produce adequate vitamin D. The exact time depends on your skin’s sensitivity to the sun.
Darker Skin may need more time—anywhere from 30 minutes to a few hours—because melanin in the skin reduces the skin’s ability to produce vitamin D. Melanin absorbs UVB rays from the sun, which are the same rays needed to convert 7-dehydrocholesterol in the skin into pre-vitamin D3, which is the first step in making vitamin D. Because melanin absorbs some of the UVB rays, less of these rays are available to produce vitamin D. As a result people with darken skin tones may produce less vitamin D. So, while melanin helps protect against sun damage, it does make it harder for the skin to produce vitamin D.
The best form of vitamin D is natures sunlight. The body synthesizes vitamin D when the skin is exposed to sunlight, specifically to ultraviolet B
In our fast-paced, modern world, our bodies are often bombarded with toxins from processed foods, environmental pollutants, and stress. Many people turn to detox and
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