I’m sure you’ve heard a thousand times that vitamins are essential for strong and healthy growth. Vitamin D in particular is known as an incredible health “generator”, until now linked to optimal bone health, but to which more and more virtues related to the proper functioning of the body are discovered every day. But, do you know how to increase the levels of Vitamin D in your body?
This is why you should be on the lookout for signs of low vitamin D levels (more information). If this is the case, there’s no need to panic, we’re going to show you the repertoire of weapons you have at hand to increase your levels of this “must have” for your body. Let’s get started!
How to increase Vitamin D levels?
Are you wanting to increase your vitamin D levels? You’ll be glad to know there are a number of ways to do so. Let’s set out the main ones!
Find out the factors that influence the production of vitamin D through the Sun
You’ll have guessed the first one. It’s easier in summer. In the open air and in your swimsuit your body is able to produce a level of vitamin D equivalent to 10,000 to 20,000 IU (International Units) in under an hour.
However, as we’ve mentioned, this isn’t always possible, meaning consuming supplements and foods rich in vitamin D is the best way to make up for any deficiency. You’ll find more information about this lack of vitamin D here.
Still, the amount of vitamin D your body can produce from electromagnetic radiation is subject to a number of factors (more):
- Latitude or place of residence
- Time of year
- Time of day
- Cloud cover
- Skin type
- Clothes/area of skin exposed to the solar radiation
- Use of sun protection
- Position of exposure to the sun’s rays (standing up/lying down)
The time of day and the latitude at which you are exposed to the sun have an impact
The amount of UV-B radiation from the Sun that reaches you will depend on both the clouds and the angle of the Sun. The flatter the angle, the longer the path that the Sun’s rays have to cross along the ozone layer to produce the UV radiation absorbed by the dermis.
Angle of incidence of the Sun on the skin tissue
Vitamin D production will depend on the angle the radiations fall on your skin. To this effect, it’s not the same when you’re walking as when you’re lying down.
What is the best way to sunbathe?
The key points to consider to take full advantage of your sunbathing and generate vitamin D are:
- Determine your level of protection. When your skin starts to show redness after being exposed to the sun, the negative effects of UV rays won’t be far behind
- Practice progressive exposure. If possible, start exposing yourself to the sun in spring
- Sunbathe every day. Once the good weather arrives, plan daily solar radiation for short periods of time
- Sunbathe as much of your skin as possible. Don’t limit your tan to your face and arms if you really want to absorb enough.
Where is vitamin D found? The “king” of the stars is key!
Vitamin D has the peculiarity of being the only vitamin that does not have to be absorbed through food, being produced by your body when you sunbathe.
And here’s another little curiosity – you have an ingenious mechanism in your body that prevents excessive exposure to the sun from causing you to produce an excess of vitamin D. The body puts up a “barrier” at the production of 20,000 IU, from which the rest of this substance is broken down into inactive photoproducts.
A clinical study has shown that regular visits to a sunbed can guarantee stable levels of 48 ng/ml. For people who do not go to these centres, these levels are reduced to 14 ng/ml.
What should I eat to increase vitamin D levels?
Check out the post dedicated especially to foods that will increase your vitamin D levels. Click on the link.
Vitamin D supplements
The best alternative for providing your body with sufficient levels of vitamin D is to take dietary supplements. This is the safest option, principally for those who don’t see enough sunlight or don’t ant to expose their skin to the Sun. These supplements come in a variety of formats: capsules, tablets, drops, bars, sticks or vitamin D and vitamin K2 combinations.
Where to Sunbath to absorb vitamin D?
You now know that you’re capable of producing vitamin D yourself. But how? When the electromagnetic radiations of the Sun come into directly contact with your skin, vitamin D is produced. Consequently, it is the intensity of solar UV-B radiation that is responsible for the beautiful tan you get in summer.
To access the necessary supply of vitamin D, although exposure to sunlight should be sufficient, is complicated by the lifestyle lived in large cities and the number of hours spent indoors each day. Though we Spaniards are not badly off in this respect, as the problem is worse in countries to the north or in overly industrialised areas.
The Sun, the principal source of vitamin D
This incredible source allows the formation of vitamin D by exposing your body to UV rays. Do you have white skin? If so, get the most out of it during the summer months by exposing yourself to sunlight at around 10am for 10 to 20 minutes in a swimsuit and without sunscreen. Practice this routine 3 times a week and you will see your levels of this formidable health fuel improve.
Do you know how to raise your vitamin D levels now? Act accordingly, sunbathe and include some supplements in your daily diet. Your body will appreciate it.
Here’s some more information on the subject:
- In this link you’ll find out about the relationship between the nutrient and sporting performance
- Click here to find out the principal benefits
- How to take Vitamin D, the Sunshine vitamin