Vitamin D WITHOUT THE DAMAGE
We all need vitamin D. It spurs bone growth; without it, we’d be at high risk of conditions such as osteoporosis. Vitamin D also gives an important boost to the immune system, while a vitamin D deficiency can cause several health problems. When your skin is exposed to sunlight, it manufactures vitamin D. The problem is that too many people think that using sunscreen and other forms of sun protection leads to vitamin D deficiency, therefore exposing the risk of skin damage through burns, pigmentation and of course, skin cancer.
WHAT IS A HEALTHY LEVEL OF VITAMIN D?
If you’re having blood drawn for your annual check-up, ask your doctor to test your vitamin D level. On your lab report, here’s what your number means. ▪ Below 30: Deficient. Talk to your doctor about supplements. ▪ 30 to 50: Generally inadequate for bone and overall health. ▪ 50 and above: Adequate (but more is not necessarily better). ▪ 125 and above: Too high (may have adverse effects).
HOW MUCH SUN DO WE NEED?
The experts from the Cancer Council recommend no more than 10 to 15 minutes of exposure to arms, legs, abdomen and back, two to three times a week, followed by good sun protection. That minor amount of exposure produces all the vitamin D your body can muster. After that, your body automatically starts to dispose of vitamin D to avoid an overload of the vitamin. At this point, your sun exposure gives you nothing but sun damage without any presumed benefits.
“The experts from the Cancer Council recommend no more than 10 to 15 minutes of exposure to arms, legs, abdomen and back, two to three times a week, followed by good sun protection.”
OTHER SOURCES OF VITAMIN D
You can acquire vitamin D from a combination of diet and supplements. Fatty fish such as salmon, mackerel and tuna are especially good sources. Small amounts are also present in egg yolks, beef liver and cheese. And many common foods such as milk and orange juice are fortified with vitamin D.
PROTECTION IN NUMBERS
An SPF 15 sunscreen filters out 93% of UVB rays, SPF 30 keeps out 97% and SPF 50 filters out 98%. This leaves anywhere from 2 to 7 per cent of solar UVB reaching your skin, even with high-SPF sunscreens. And that’s if you use them perfectly. The bottom line: Food, supplements and incidental, protected sun exposure will give you all the vitamin D you need, without subjecting yourself to the multiple risks of unprotected sun exposure.