How Much Time We Need In Sun For Vitamin D Reserve?

In a country like India where Sunlight is not rare, why are we suffering from Vitamin D deficiency? Our Ayurveda expert Dr. P. V. Ranganayakulu, explained that medical science has proved that sunlight impacts the skin to synthesize vitamin D, which is essential for bone and teeth health. But how much time we need to spend in the sun to get enough amount of vital vitamin?

The skin has a good supply of Dehydrocholesterol that converts to pro-vitamin D after being bombarded by UV radiation of sunlight. This substance leaves the skin and reaches the liver. The liver converts it to Dehydroxycholecalciferol, this inturn reaches kidneys and turns to mature vitamin D, known as 1,25DHCC or vitamin D3 in medical science. This vitamin enhances calcium absorption from the gut, decreases calcium output in excretion, even mobilizes calcium from bones to regulate healthy levels of calcium in the blood, which is around 9 mg. per 100 ml. of blood.

Deficient sun exposure, chronic liver and kidney diseases adversely impact vitamin D availability. This vitamin is also important for healthy skin that prevents premature aging. Overall health and wellbeing depend on this vitamin. Even it can prevent some cancers. Therefore, one should get enough amounts of vitamin D.

How much sunlight is needed?

Some professions need work outdoors while others indoors. With the rise of the industrial economy, the number of people working indoors has risen phenomenally. As result more people are experiencing a deficiency of vitamin D. Therefore, people taking supplemental vitamin D are increasing.

Vitamin D is fat-soluble and available in mushrooms, fish, milk, and eggs. However, more people are experiencing a deficiency of D. The supplemental vitamin D known as Ergocalciferol is also harmful to the heart, electrolyte imbalance, liver if taken in large quantity.

• If the skin is exposed to direct midday sunlight for 10 to 30 minutes it can make 1000 international units of vitamin D.
• 2 to 3 hour’s exposure to the sun in a week is required not to run low on vitamin D.
• Sitting in a bright shade also helps make the vitamin.
• Rickets (softening of bones) in childhood and osteomalacia in adults are diseases that deform the bones due to lack of vitamin D. Osteoporosis or brittle bones is another risk in this condition.
• More number of adults experience hip fractures due to falls.
• These conditions can be prevented by supplementing vitamin D or synthesizing their own vitamin D.

It is essential to go into the sun at least for 10 minutes a day. Dark-skinned people need to spend double the time in the sun Preferably wear shorts instead of long trousers, shorthand shirts and have some space around your home to roam in the morning.

Excessive exposure to the sun also improves immunity though, we may have to compromise with tanning. Vitamin D is not just useful in calcium metabolism it also stimulates serotonin, a chemical in the brain, that makes us happy and heals depression. Vitamin D controls leptin, a hormone that helps us regulate appetite and maintain weight.