Vitamin D3 important points
Continued from the previous post, vitamin D3 and the basic information you should know:
- Vitamin D3 best source is created by UVB light on/in your skin when you are exposed to the sun
- No supplement will ever be better than sun, however in autumn/winter months you will have 3 choices – supplement, UVB lamps or holiday in region where there is strong UVB light
- In European climat best months for UVB exposure will be April/May to Aug/Sept, skin can accumulate around 90 days of D3 supply
- Sun gives you a mix of UV light, UVA is not good, UVC doesn’t get to you, UVB is what you need
- UVB is only strong enough to reach your skin in hours between (approx) 11-14pm, otherwise you are getting UVA and no D3 will be created
- Forget the suncream, after sun cream and washing – filters will block UVB so no D3 will be created, creams and washing will not allow vitamin D3 to be absorbed properly. In fact washing within 24 hours of sun exposure may just wash most of it off. I’m talking about 70% of your body, you’ll be fine 😉
- On that note – yes 70% of your body has to be exposed to the sun, so just sitting on the bench in shorts and sunglasses won’t do it, also sitting in the office next to the window also will not do it.
- Timing is important, you should only stay in the sun for a bit, unfortunatelly you are not there to get the tan, but to allow your body to produce vitamin D3. This means lay approx 10-30mins on each side, if your skin tans then YOU HAVE BEEN IN THE SUN FOR TOO LONG. Colour of your skin is the indication of how long you need to stay in the sun. Fair skin – lucky you, your sun exposure will be quite short so you can top up D3 much faster.
- Tanning – as mentioned above, tanning is a signal from your body, I don’t want more sun, skin is changing colour to create a ‘blockin layer’ so no more light can get into it. Also this redness means your skin is under attack of inflammation. Have you ever had cold or cold sore in the summer when you spent too much time in the sun, well that is it…
- Sun danger – you will hear everywhere how dangerous the sun is, however I am only talking about maximum 20-60 minutes in the sun a day, I’m sure you have spent more time than that without the sun cream before. For children it may even be few minutes. Small note on sun creams, please read what’s in there, as lots of suncreams are quite dangerous itself, for the rest of the day when you are not working on your D3 you will be better off using natural sun protector such as coconut oil.
- UVB lamps – you can buy them (ever heard of lizzards pets falling ill because of little or no UVB rays exposure?) or find a sunbed that has them. Again, when using sunbed you will not be there to get the tan, so test your skin and see how long do you need before your skin is red, it may be as little as 2-3 minutes!
- Vitamin D3 in food – current research says food doesn’t have enough D3 to make up for the lack of sun light exposure. It may be in fish and egg yolks, but for example if hen is kept in cages and has never seen the sun, how much D3 do you think the eggs will have? It won’t have any. Then of course we need to add food processing and heat that strips food of its natural benefits. Other source such as fish oil, again this may depend on the source of fish oil, were fish wild, did it get to see the sun?
- Vitamin D3 needs to be taken with vitamin K2. More on this later!
Ps. I have tell you more on lizzards! In the text below I mentioned that depending on your skin colour you will need more or little sun exposure. So European skin will be used to the climate it has in this area, so most people will have fair skin as it doesn’t need much protection from sun and only needs little sun exposure for vitamin D syntesis to occur. On the other side of the globe, for example in India where sun is very strong, people will have dark skin which protects them from sun and is just right for the vitamin D syntesis. If person from India will come to Europe, after a while their skin will become slightly lighter however not light enough to produce enough vitamin D as easily as they did in India, they would need much longer sun sessions. OK back onto tropical and dessert lizzards – their skin is built in a way that allows them to ‘bake’ in the sun for hours. If say chameleon is brought to Europe, the sun will not be strong enough for it to produce vitamin D, it will have to have UVB lights available for – wait for it – 10-12 hours! What happens to lizzards that are kept at home and do not get UVB exposure. The are prone to infections and theirs bones become soft. By the way this makes me quite sad, if you are getting a lizzard please make sure you do a research of what lamps they need, I thought this would be mentioned as the point of the purchase but reading stuff on internet it turns out that lizzard bone problems is quite common vet visit reason