The summer is coming to an end, the sun embarks on its winter journey. What does this mean for our skin and its vitamin D production?
In winter, the production of vitamin D by the skin may be limited due to lower sun exposure (UV factor less than 3). Vitamin D is primarily synthesized through the action of UV-B rays from the sun on the skin. Here are some ways to ensure that you get sufficient vitamin D in winter:
- Sun Exposure: Take the opportunity to be outdoors when the sun is shining, especially in the mountains. Even short periods spent outdoors during midday can contribute to the production of vitamin D. Ensure that at least your face, hands, and arms are exposed to the sun. The duration of sun exposure depends on your skin type and your location.
- Nutrition: You can also obtain vitamin D through food. Foods that contain vitamin D include, for example, fatty fish (salmon, mackerel, herring), egg yolks, fortified foods such as dairy products and musli.
- Supplementation: In regions where sunlight exposure is severely limited during winter, the intake of vitamin D supplements is advisable.
Supplements are often a sensible option in regions where sunlight exposure is severely limited during winter. It is advisable to consult your doctor before taking supplements to ensure that you are using the right dosage, especially for individuals with high skin pigmentation. - UV-Lamps: UV lamps or UVB lamps can be a means to synthesize vitamin D in winter when used under medical supervision. These lamps emit UV-B rays, which, similar to sunlight, can stimulate vitamin D production.
It is important to note that excessive exposure to UV rays, whether from the sun or artificial sources, can increase the risk of skin cancer. Therefore, it is crucial to balance exposure and protect oneself from sunburn.
Before making changes to your vitamin D status or taking supplements, it is advisable to consult with a doctor to ensure that you are taking the right measures that suit your individual needs. The amount of vitamin D you need may vary from person to person.