Vitamin D has many functions in the body

Vitamin D has many functions in the body. In recent months, it is best known for its significant impact on immunity and various immune processes. Vitamin D contributes to the maintenance of healthy teeth and the proper functioning of muscles. It is involved in the regulation of blood pressure and in the growth of blood, muscle and skin cells. It’s not enough to just go outside whenever the rays appear or rely on food to get it.

Its most important role is to maintain proper levels of calcium and phosphorus in the blood, which is essential for the development and growth of bones in childhood, as well as for their renewal in adulthood and old age. Vitamin D3 deficiency leads to a drop in blood calcium levels, the body starts to take calcium from the bones and as a result, the bones “thin” – or osteoporosis– occurs. It also has a significant impact on the health of the cardiovascular system, brain function, including the prevention of anxiety and depression. In the body, it is involved in hundreds of functions and tasks.

Vitamin D is produced in the skin by the sun’s UVB radiation, which strikes the earth at a different angle to UVA. When UVB hits a particular part of the planet depends on what time it is and what date it is. In the temperate zone, which includes the Slovak Republic, the period starts in early April. Why? The days get longer, the sun travels longer above the horizon and UVB rays have the opportunity to reach us at certain hours. In April, this is a time spread of only 1 – 2 hours, around midday. In May and June the days are the longest and the time span when it is possible to get vitamin D with the help of the sun increases. From the end of June onwards, the days slowly get shorter, the time variance decreases until it disappears completely in mid-September. Through autumn and winter the sun travels too low above the horizon and UVB radiation does not reach us.

This is why you need to spend as much time as possible in the sun, especially in spring and summer, and make sure you stock up as much as possible. Generally speaking, going outside for half an hour or so around midday will be best in terms of vitamin D production. The important thing is to be free of make-up and sunscreen, which inhibit vitamin production significantly. Unfortunately, this recommendation contradicts the claims of dermatologists who warn of the harmful effects of UVB rays on the skin, and instead say to be covered up and use protective creams at this time. It is very difficult to balance the situation so that you build up a supply of vitamin D essential for health while not compromising your health in other ways. For people with very fair skin and hair, or with delicate and sensitive skin, this is many times impossible.

WHY DO WE HAVE A DEFICIENCY OF D’s?

Working indoors all day and living indoors all day is why, according to surveys, up to 70% of the population of all ages suffer from vitamin D deficiency, half of which have levels at extremely low levels. You can find out your status with a blood test at your GP. Smog, which lets in limited amounts of sunlight, can also be a reason for vitamin D deficiency, as can the use of sunscreen. Age also plays a role in the process of absorption of vitamin D from the sun, as the skin of older people has a significantly reduced ability to produce vitamin D when exposed to the sun. Similarly, people with naturally higher pigmentation or tanned people whose pigmentation acts as a filter. So relying on the sun alone is definitely not worth it.