All about Sunshine & Vitamin D

Being afraid of sitting in sun is declining your health….Its all about moderation..     

Hundred years ago, people use to spend most of their time outdoors but due to technological advancements today we are attracted to indoor luxuries of life like internet, televisions and few have to attend offices. As a result, vitamin D stores in our bodies are depleting.

Vitamin D, a fat soluble vitamin, is unique among nutrients.The most natural way to get enough vitamin D is by spending enough time in a bright sunny day. Well, it varies with the weather conditions in various geographical locations and complexions of a person. Inhabitants of countries where cold climate prevails, need vitamin D supplementation. People with dark skin need to sit more in sunlight to get desired vitamin D levels.

From all the 5 types of vitamin D, D3 (cholecalciferol) is most important.It is derived from cholesterol and also known as human form of vitamin D. It is synthesized by the direct exposure of skin to sunlight.


Diet sources of vitamin D help to reach gain recommended levels of vitamin D. Egg yolk, beef cheese and fish is enriched with vitamin D. Some dairy products i.e milk and yogurt can be used for this purpose.

You have be conscious with your diet vitamin D. There is a need to balance diet consumed and sunlight obtained vitamin D, as abundancy and deficiency both are alarming. Overexposure can lead to skin cancer and aging, earlier in life. Deficiency can severely affect bones, heart and skin.

What Vitamin D do….

  • Regulate calcium levels and it helps to make the muscles and bones strong.
  • Can cope depression and anxiety states.
  • Can prevent heart attack
  • Essential for brain health and cognitive functions.
  • Aids in weight loss
  • Maintains kidney and lung functions.
  • Oral vitamin D supplementation improves condition of patients with atopic dermatitis and eczema.
  • During pregnancy, it prevents low birth weight of the baby.

Vitamin D plays an important role overall health of an individual. Make sure to include vitamin D rich foods and a lot of sun light.


What to avoid…

  • Sunblock creams and lotions block sunlight from absorbing in the skin.
  • Spending more time indoors.
  • Don’t consider the sun rays as “burning rays”. They do more favours than harm.
  • The amount of sunlight needed, differs for everybody.

Toxic levels….

The recommended dietary dose of vitamin D is 600 IU each day for adults upto 70 years and 800 IU for adults over 70. Toxic effects appear above 4,000 IU per day. Taking 5000 IU daily is enough for those with vitamin D deficiency.

No more than 10 to 15 minutes of exposure to arms, legs, abdomen, and back, two to three times per week, followed by good sun protection is recommended.However, black people require more time.

In the current scenario, mostly people are unable to realize the importance of having sufficient amounts of vitamins in the organ systems of their bodies.


Author: Sana Khalid

Sana Khalid, the Inspired Pharmacist, through her inspirational articles wants to let people know that while treating any disease, we should always give nature the first chance. Her research-driven articles are about evaluating and experimenting natural substances.

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