Introduction
Vitamin D is a crucial nutrient that plays a vital role in strengthening our bones and immune system. Although it can be obtained through diet supplements and fortified foods, the primary source of Vitamin D is the sun. Vitamin D produced by the sun is essential as it promotes healthy bones and reduces the risk of chronic diseases such as cancer, type 2 diabetes, and heart disease. The aim of this article is to explore whether it is possible to get Vitamin D from the sun after 4 pm, and the potential benefits and risks associated with sun exposure. This article aims to educate individuals who may not be aware of the importance of Vitamin D and its sources to enjoy a healthy life.
Health Benefits of Vitamin D and How It’s Produced by the Sun
Vitamin D is a fat-soluble vitamin that helps absorb calcium and phosphorus necessary for healthy bones, teeth, and muscles. Vitamin D is produced when the skin is exposed to sunlight. When ultraviolet B (UVB) rays penetrate the skin, a molecule in the skin transforms into vitamin D3 or cholecalciferol. Vitamin D3 is later sent to the liver and kidney to be converted to an active form of Vitamin D, which performs various functions in the body.
Getting enough Vitamin D is essential. It can prevent osteomalacia, a condition that results in weak bones and muscles. Also, Vitamin D can help in the prevention of various chronic conditions such as cancer, high blood pressure, and multiple sclerosis. In the case of children, Vitamin D is necessary for the growth and development of their bones and teeth.
The daily dose of Vitamin D required by an individual varies based on their age, gender, and overall health. According to the National Institutes of Health (NIH), the recommended daily intake of vitamin D for most adults is 600-800 IU per day.
The Importance of Timing for Getting Vitamin D from the Sun
While Vitamin D can be obtained from various foods and supplements, the sun is the best source of Vitamin D. The sun’s UV rays are most effective in producing Vitamin D when the sun is at its highest point in the sky, which is typically between 10 a.m. and 4 p.m.
However, it is possible to obtain Vitamin D from the sun outside of these hours. Studies show that people can synthesize Vitamin D while they are outdoors in the morning or evening, as long as the sun’s angle and intensity are in the right position. For example, during sunrise or sunset, the sun’s rays hit the atmosphere at an angle, creating an optimal position for Vitamin D synthesis. Individuals exposed to sunlight during these specific periods could receive similar benefits to those who expose themselves to the sun’s UV rays in the middle hours of the day.
Understanding the Science behind UV Rays
UVB rays are necessary for the creation of Vitamin D in the skin. However, it is essential to note that the sun’s angle can impact the effectiveness of Vitamin D production. The angle of the sun affects the amount of UVB rays that penetrate our skin. When the sun is lower in the sky, its rays must pass through more of the earth’s atmospheric layers, resulting in the absorption of most of the sun’s UVB rays before reaching our skin.
Additionally, cloud coverage, air pollution, and skin pigmentation can affect how much Vitamin D our skin can produce. While it is possible to obtain Vitamin D after 4 pm, the sun’s angle and intensity are not as strong. Therefore, it may take a longer time for the skin to transform the UVB rays into Vitamin D as compared to within the period between 10 am and 4 pm.
Top Vitamin D Supplements to Consider
If someone is struggling to obtain enough Vitamin D from food and sunlight, supplements could be a viable option. There are two types of Vitamin D supplements, Vitamin D3 (cholecalciferol) and Vitamin D2 (ergocalciferol). Notably, Vitamin D3 is the preferred type for the body as it is easier to absorb and maintain than Vitamin D2, making it the most widely used form of Vitamin D supplement
Individuals experiencing specific forms of Vitamin D deficiencies, or those unable to get enough Vitamin D from sunlight, may need supplementation. Many supplements are readily available in drugstores, grocery stores, and online pharmacies. Consulting with a doctor or nutritionist before starting any supplements is strongly encouraged.
The Pros and Cons of Getting Vitamin D from the Sun
While sun exposure is an excellent way to obtain Vitamin D, it is essential to take precautions. Prolonged exposure to UV rays can cause skin damage, leading to skin cancer. Therefore, it is pertinent to use sunscreen with a minimum of SPF 30 and adequate sun protection measures.
Alternatively, covering exposed skin with protective clothing such as long sleeves and pants and wearing hats, sunglasses, and finding shade under trees or shade structures.UV rays can penetrate through clothing, so it is essential to ensure it is rated to block UV rays.
Despite the potential risks, getting adequate Vitamin D from the sun is beneficial. In addition to promoting healthy bones and muscles, it can enhance immunity, improve mood, and reduce the risk of chronic diseases.
Conclusion
Vitamin D is an essential nutrient vital to lead a healthy life. While it is possible to obtain it through food or supplements, the sun is the best source of Vitamin D. It is possible to get Vitamin D from the sun after 4 pm. However, the timing, intensity of UV rays, and other factors can affect the skin’s ability to synthesize Vitamin D. Therefore, it is essential to take necessary precautions when exposing oneself to sunlight. It is better to consult a doctor or nutritionist for an accurate diagnosis and advice on supplements and dosage.
Through healthful sun exposure practices and other methods, obtaining Vitamin D can be a safe and effective way to maintain good health, promote strong bones, and prevent chronic diseases. It is vital to strike a balance between getting enough sun exposure and taking care to avoid overexposure.
