You may already know that vitamin D is produced by the body through sunlight. But do you also know what you have to do to ensure that your body can produce enough vitamin D? You will find out in this article.
You may have already read about the effects of vitamin D. It affects almost all areas of our health: our immune system, bone mineralization, cell growth, our cardiovascular system and even our psyche. But what exactly is vitamin D and how is it produced? That is what we are trying to explain to you here:
Vitamin D and the sun
Our body can produce vitamin D itself with the help of the sun. This is why it is often called the sun vitamin. When enough UVB rays reach the naked skin, the body starts producing vitamin D. When vitamin D is synthesized by the skin, the previtamin D3 is produced first, which is converted into vitamin D3 by heat. In the liver it is then processed into 25-hydroxy-vitamin D3 – this value is also measured in vitamin D blood tests. If necessary, the cells then activate this form of vitamin D and can use it for various purposes.
A system of our ancestors
Our body developed this system centuries ago: Our ancestors spent the whole day outdoors in summer and were thus able to replenish their vitamin D stores optimally. In winter, when they spent their time in huts or caves, the body was able to benefit form the accumulated vitamin D and also survive the dark winter months well.
Vitamin D deficiency through our lifestyle?
Hardly any of our ancestors had an office job or spent the whole day in closed rooms. That’s where our “new” lifestyle of evolution has gone. The sophisticated vitamin D system of our body often no longer functions in today’s world. We spend too little time outside in the sun because our lives take place mainly in closed rooms (work, university, school, etc.) As a result, the body is often not exposed to enough UVB radiation in summer to produce enough vitamin D to replenish its stores. As a result, in winter (when we hardly do produce any new vitamin D and our vitamin D stores are empty) we feel depressed and more susceptible to illness.
Vitamin D can only be produced in summer sufficiently
To prevent this from happening, we must ensure that we are exposed to enough solar radiation in the summer:
- Between March and October enough UVB rays can reach our skin
- 20 minutes a day in the midday sun is enough
- best on the naked skin (min. 40% uncovered)
- do not use sunscreen for this time (sunscreen with LSV 8 already prevents vitamin D production!)
- when moving (e.g. when jogging) the time doubles
to produce vitamin D
- the body needs enough vitamin K2 and magnesium as co-factors – read about the importance of magnesium in this report
If you take these points to heart, the body can optimally replenish its vitamin D storage in summer and benefit from it over the winter. You feel good, motivated and healthy – all year round!
Wanna check your vitamin level? Take the vitamin d rapid self-test for easy testing at home!