Optimal Sunlight Exposure for Achieving Sufficient Vitamin D Levels
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Sunlight is not just harmful to our skin. It also ensures that our body produces the necessary vitamin D. But how long can we exposed to the sun to get enough vitamin d? Two or three times a week in the sun with bare arms, legs and face is enough to produce vitamin D. But the amount of vitamin D production depends on sun strength (UV index), skin type, season and time. Read more about how much vitamin D from sunlight is enough in the blog below:
Sunlight
First of all, the light from the sun, consists of a number of elements: Ultraviolet A (UVA), Ultraviolet B (UVB), Ultraviolet C (UVC) visible light and infrared (IR). UVC is blocked by our ozone layer and does not reach the earth’s surface.
UVA rays are present with relatively equal intensity during all daylight hours throughout the year, and can penetrate clouds and glass. These UVA rays make up the largest part of the ultraviolet radiation, so more than UVB. UVA penetrates deeper into the skin, even into the dermis. Free radicals are formed in the dermis by UVA rays. This causes damage to elastin and collagen fibers in the dermis,
UVB penetrates into the superficial epidermis and is responsible for our vitamin D production. So for a slow and longer lasting tan. Too much UVB causes redness, sunburn and eventually also skin aging and skin cancer. Unlike UVA, UVB does not penetrate glass.
What exactly is your skin type?
Dermatologists divide the different skins into 6 types according to Fitzpatrick, from light skin to dark. This classification has existed since 1975 and is intended to estimate the probability of sunburn.
| Skintype | Feature | Skin burn | Risk of skin cancer |
| 1 | Light eyes, red hair, freckles | Always | Biggest risk |
| 2 | Light skin and eyes, blond hair | Fast | High risk |
| 3 | Light skin, dark eyes | Seldom | High risk |
| 4 | Dark skin, dark eyes and dark hair (Mediterranean) | Almost never, tans very well | Moderate risk |
| 5 | Dark toned skin (Asian) | Very resistant to sun | Occurs infrequently, but high risk of vitamin D deficiency |
| 6 | Very dark skin (Negroid) | Very resistant to sun | Occurs infrequently, but high risk of vitamin D deficiency |
Although this format is the best we have now, there are limitations. Because what about if you are an Asian and Western mix (Wasians) or Asian/African (Blasians), what do you divide yourself into? A refinement, not yet optimal, is using a Fitzpatrick calculator. Learn more about Pigment
