How Much Sun Do We Get Daily
While daily sunlight can aid in the production of vitamin D by your body, it may not be sufficient to keep your vitamin D levels at the desired range. This hypovitaminosis D pandemic can largely be ascribed to lifestyle factors, such as diminished outdoor activities, alongside environmental issues like air pollution. These elements limit sunlight exposure, which is necessary for the production of vitamin D in the skin through ultraviolet-B (UVB) rays. Black people absorb more UVB in the melanin of their skin than do white people and, therefore, require more sun exposure to produce the same amount of vitamin D. In conclusion, while daily exposure to sunlight can help maintain vitamin D levels in the summer, for the other months, there is simply no UVB in sunlight to sustain adequate levels.
Vitamin D: Nature’s Gift from the Sun
Vitamin D is unique in that it can form in the skin through exposure to sunlight. It is available in two forms. Vitamin D2 is derived from the UV irradiation of the yeast sterol ergosterol and is found in mushrooms that have been exposed to sunlight. When UVB light from the sun reaches the skin, humans synthesize vitamin D3, making it the most “natural” form.
Source of vitamin D3
Vitamin D is naturally available in a select few foods, including the flesh of fatty fish, fish liver oils, beef liver, egg yolks, and cheese. In the American dietary context, fortified items, for instance, milk and breakfast cereals, contribute significantly to vitamin D intake. There are few foods that naturally provide vitamin D. Also, some mushrooms can be a source of Vitamin D2, but it is Vitamin D3 that is more commonly found in products from animals.
Moreover, some types of mushrooms can yield Vitamin D2, but Vitamin D3 is the more frequently occurring variant in products derived from animals.
Your Daily Vitamin D Needs
The daily requirement of vitamin D varies according to age. The suggested intake, measured in international units (IU), is as follows: Infants from birth to 12 months: 400 IU Children aged 1 to 13 years: 600 IU Adolescents from 14 to 18 years: 600 IU Adults between 19 and 70 years: 600 IU Adults aged 71 years and above: 800 IU Women who are pregnant or breastfeeding: 600 IU.
Why we need to vitamin D3 supplements
Vitamin D3 elevates serum 25(OH)D concentrations more significantly than vitamin D2 and is capable of sustaining these elevated levels for extended durations. The body requires cholecalciferol for the maintenance of healthy bones, muscles, and nerves, as well as for bolstering the immune system. It functions by enhancing the body’s ability to utilize a greater amount of calcium obtained from dietary sources or supplements.
Benefits of Vitamin D3 Supplements
They improve the absorption of calcium, aid in the formation and maintenance of bones, and contribute to the regulation of the immune system, which may lower the likelihood of infection. Vitamin D serves additional functions within the body.
