Another quick question :D
I've been tracking my calories on Cronometer and noticed that my vitamin D remains at 0% while I'm fully covering all the other vitamins. So I know I vitamin D's always available for free ;) but for how long should I bathe in the sun everyday to get my daily sufficient dose? And I know you guys promote staying all natural, so is sun tan lotion unnecessary?
I live in southern California and the sun doesn't shine too hot during this time of the year, but it does get quite hot during the summer so would I be needing sunscreen then?
I greatly appreciate all the advice!
Ditch the sunscreen. It's toxic. Avoid burning in the sun. Pay attention to how your skin feels and go into the shade before you burn. I don't know what your latitude is or your skin color, so it's hard to make a recommendation for how many minutes you need. Could a pale-skinned person get a sunburn at this time of the year if she stayed out for a long time? If not, then likely there are very few of the UVB rays needed for your skin to make Vitamin D.
Your body is able to store some vitamin D, so you can build up your stores somewhat in the summer when the tilt of the earth allows the UVB rays through the atmosphere. The question is, will you be storing enough for? You can get a simple blood test to check your Vitamin D levels.
I used to bathe for about 45 minutes each morning at around 8am in Melb, Australia. However my Vitamin D dropped considerably. I started to use 5,000UI a day of non-fish oil supplements and that just MAINTAINED it. As people with high Vitamin D have better cancer survival rates (I have/had cancer) I want to keep it high so I'm on 10,000UI a day at the moment.
I would honestly have some blood tests done so you can get a real insight into what is actually going on inside your body. Then you can know if your sun bathing is working or not.
If you turn to supplements they need to be taken with some fat so when you have your 10% fat at the end of the day, ie Avocado/Nuts, have it then.
8am, no wonder. too early for UVB rays. Need a little stronger sun.
Look into books - they have way more info on this. It depends on where you are in the world, time of year, time of day, smog/air quality, and all sorts. Much of your body must be exposed. Sunscreen - no way. Not unless you're out in it a LOT, like a surfer (and then I would try to find the most natural stuff possible). Otherwise, get the recommended amount for your skin type.
I live in Vancouver so no D, no matter how sunny it is in winter. I started going to a tanning place, a little bit. Not much.
it takes about 15mins of FULL BODY exposure to make about 15,000IU of Vit D but if you live far from the equator - like I do in the UK - you can't make vit D for 6 months of the year no matter how much sun you get. in th UK the sun is only at the neccessary strength from may til about october.
The body can store vit D in the liver for about 6 months, so for me in the UK the last time I got any decent amount of sun was way back in August -so i now need to supplement until may as my liver supply would've been used up.
Tanning salons won't help as they use UVA rays, natral sunlight is UVB and vitamin D is only produced when your skin is hit by UVB rays - they hit a substance on your skin called dehydrocholesterol-7 which then synthesise vitamin D by being activated by UVB rays from the sun. (UVA rays from snbeds will not work)
Don;t put chemicals on your skin as this can block the production of dehydrocholesterol-7 and individuals with skin conditions may not even make deyhdrocholesterol-7 so that can be an issue too.
Tanning salons won't help
Wrong. Proven by at least one study to significantly raise Vitamin D. They DO contain UVB.
do you have actual proof of this? all the one's I can seen only use UVA light systems - I have never seen ones that use UVB light at all. But I am in the UK and often are behind so maybe some salons are using neweer tanning beds that now use UVB - but you would have to check with that individual brand of sunbed and not assume that it is the norm in tanning salons - as its not
weird, it chopped off the rest of my answer!
...most sunbeds are made to be almost all UVA and almost no UVB (.5%) because of all the skin cancer scares realted to UVB. Medical sun simulation lamps are a totally different thing though and they are designed to mimic the UVA:UVB rations in natural light - I would imaging that scientific studies done would've been made using this kind of sunbed and not the ones you get at commercial tanning salons.
UVB is also absent in winter (in northern c,limates) and in early morning light and evening light. So dont try to get your vitamin D then.
UVA can penetrate glass and tan you but UVB cannot go through glass, so even a tan is not a sign that you've had UVB exposure and made vitamin D
Just check what the uvb rating is at the tanning salon. You need to see the rating on the lamp for yourself, because the attendants really don't know much. Most have low uvb rating, but some models have more. One can buy Wolff uvb lamps on ebay that have 9.9% uvb. I've been considering making a standup version for home.
It has also been said that washing an exposed area with soap within 48 hours will stop the formation of vitamin (hormone) D. This can explain why some people will sunbathe and still be deficient. Solution: You don't need to use soap everywhere every day.
that would make sense as soap and any other synthetic detergents remove the oily layer from thhe skin, this oily layer is necessary as it contains the dehydrocholesterol-7 that gets converted to Vitamin D.
Sunbathe and don't wash :-)
Sunlight is a natural cleaner anyway.
go out naked and shower in a UVB bmbardment :D