With longer sunnier days it is easy to assume your Vitamin D levels are topped up and there is not need for supplementation. But this may not always be the case.
The Sunshine Vitamin – in theory!
Vitamin D is produced in the skin when exposed to sunlight. In summer, this should make it easier to maintain adequate Vitamin D levels. However, many of us spend most of the day indoors or when we do go out we wear sunscreen which blocks Vitamin D synthesis. Further our own skin pigmentation will affect Vitamin D production and lastly the actual sunlight we get in the UK is variable.
How much Sunlight is enough?
For Vitamin D to synthesis in our bodies we typically need to have exposure to midday sun and at least have our arms and legs exposed for around 10-30 minutes. For many people this isn’t viable, realistic or doable. And or course on those very hot days different skin types may burn which may cause more damage.
Food Sources of Vitamin D
Whilst important, food sources provide only small amounts. Foods such as oily fish (salmon, sardines, mackerel, herring) and egg yolks will provide small amounts but diet alone is rarely enough to meet our Vitamin D requirements.
Why Vitamin D Matters
Optimal levels of Vitamin D support a healthy immune function, bone health, our mood and mental wellbeing, our hormone balance and our inflammation levels.
In summary it supports dozens of crucial functions in our body and maintaining healthy levels is critical for good health.
So, should you Supplement in the Summer?
The most effective way to know is to test, not guess. A blood test can determine your current levels and guide whether supplementation is needed and if so at what dose.
Some individuals (especially those with limited sun exposure, individuals with darker skin or those with various health conditions) may benefit from year round supplementation.
Consider testing your levels annually to personalise your intake all year round!