– BUT WHAT ABOUT VITAMIN D PRODUCTION?
When it comes to the topic of "skin and sun", two terms come up again and again: sun protection and vitamin D production. Do the two things contradict each other or are they even compatible?
In dermatology and cosmetics, we deal intensively with sun protection to counteract premature skin ageing on the one hand and to prevent the risk of developing skin cancer on the other, but should you avoid the sun completely?
No, because the sun's rays also have a positive effect on our organism. The UV-B radiation of the sun enables our body to produce an important vitamin – the vitamin D. During our research, we became aware of a study that deals with the connection between sun protection and the production of vitamin D. We would like to share the results with you and for this purpose we have dealt with the most important questions about vitamin D in advance.
Why is the sun so important for us?
The sun is our greatest source of energy, part of the light and heat it radiates into space reaches our Earth and is indispensable for all life on it, but the light of the sun also plays an important role for us humans. With the help of sunlight, or rather direct UVB radiation, the body can produce its own vitamin D - 80-90% of the amount it needs. This is very important because, unlike other vitamins, only a few foods contain significant amounts of vitamin D, so that only about 10-20% is absorbed through food.
What are the functions of vitamin D in my body?
The best-known function of vitamin D is its involvement in bone metabolism. Among other things, it promotes the absorption of calcium and phosphate from the intestine and their incorporation into the bones – which makes the bones hard and strong. Furthermore, vitamin D is said to have a positive effect on the psyche, influence muscle strength and strengthen the immune system.
How much sun do I need for my body to produce enough vitamin D?
This is not an easy question to answer, because several factors play a role here. At what latitude do I live and at what angle does the sun strike the earth there. The intensity of the of the sun's rays depends on the time of day and the season. As a rule of thumb, however, one can say that one should spend about 10-25 minutes a day in the fresh air in the sun to produce enough vitamin D. If temperatures permit, it is advisable to spend this time outside with your face, arms and legs uncovered so that the sun hits about 25% of the skin's surface.
Can my body store vitamin D?
Yes! Because our body is evolutionarily a little miracle when it comes to storing vitamin D as well. In summer, the body fills its stores with vitamin D so that we can draw on our reserves over the winter. However, this is where an increasing problem arises. While our ancestors spent most of their time outdoors, today we are often indoors, without direct sunlight, even in the summer at work or school. This means that our vitamin D stores may not be sufficiently filled, which means that a vitamin D deficiency is inevitable in winter.
How does vitamin D deficienncy manifest itself?
Vitamin D, together with calcium, is particularly important for our bones, therefore a vitamin D deficiency in children or infants manifests itself in the form of insufficiently mineralised bones, i.e., the bones remain soft and can become deformed. In adults, too, demineralisation can also cause bones to become soft, leading to bone loss (osteoporosis) and an increased risk of bone fractures. In addition, a lack of vitamin D can lead to fatigue and susceptibility to infections and sufficient vitamin D is also important for full hair!
Can sun protection lead to vitamin D deficiency?
This question is frequently asked of beauticians. We recently came across an interesting study in one of the most important dermatological journals (JAMA Dermatology = Journal of the American Association of Dermatology). The study raised the question of whether sun-protective behaviour has an influence on bone density and osteoporosis-related fractures among Americans. Since sun protection is recommended to prevent or reduce the risk of skin cancer, the question of how this affects vitamin D production and thus bone mineralisation should be investigated. In this study, US-American men and women aged 20 to 59 years were asked by means of a dermatological questionnaire about, among other things, three sun-protective habits: staying in the shade, wearing long textiles, and using SPF products. In addition, they were asked whether they always, usually, sometimes, rarely, or never followed these practices. The researchers also had data on the participants' bone mineral density (BMD), number of osteoporotic fractures (hip, wrist, and spine), and dietary information such as dairy consumption, intake of vitamin D supplements, intake of cortisone medication and exercise. The result showed that the practice of the three behaviours was not associated with lower bone density or increased risk of osteoporotic fractures, compared with the average bone density of people of the same age and sex.
Conclusion: The results of this cross-sectional study showed that continued use of sun protection was not associated with an increase in bone-related health complications such as reduced bone density and/or an increase in osteoporotic bone fractures.
Our recommendation: Spend a lot of time outdoors and at the same time ensure the best possible sun protection, through skin care products with sufficient sun protection factor. If possible, avoid the blazing midday sun between 11:00 and 15:00 and do not expose yourself to the sun for too long without protection. Enjoy the fresh air more often in shady places. This way you produce enough vitamin D and at the same time protect yourself from the damage that can be caused by too much sun exposure.
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