Vitamin D3 in September: This is how much time you need to spend in the sun now

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  2. Vitamin D3 in September: This is how much time you need to spend in the sun now

Vitamin D3 is important for immune protection and the maintenance of bone and muscle health, especially for active individuals.

HOW TO GET ENOUGH VITAMIN D3

Cholecalciferol, the scientific name for Vitamin D3, is a fat-soluble vitamin that can be synthesized by the body through exposure to ultraviolet light in the skin. It can also be obtained through dietary sources.

  • Synthesis through UV exposure of the skin
  • Intake through Vitamin D3-rich foods
  • Supplementation through dietary supplements

A significant portion of the vitamin D3 required for your health is produced by your skin. The duration of sun exposure you need depends on both - the season and - your skin type.

ONLY SUMMER YOU WILL BE ABLE TO GET ENOUGH SUN

It is essential not to disregard Vitamin D3-rich foods because often the primary influencer, the amount of sunlight, is insufficient to synthesize enough Vitamin D3.

With reduced UV exposure, which is particularly the case in the autumn, as well as in areas with heavy air pollution or when you just don't get enough sun during the day, the intake of Vitamin D3 through food or supplements becomes essential.

HERE'S HOW MUCH TIME YOU NEED TO SPEND IN THE SUN NOW

The following average amounts of sunlight on your face, arms, and hands are required in September (either in the morning or afternoon):

  • UV-sensitive individuals: 30 to 45 minutes
  • Normal UV-sensitive individuals: 45 to 60 minutes
  • Less UV-sensitive individuals: 90 to 150 minutes

If you receive fewer hours of sunlight, you should pay attention to the intake of Vitamin D3-rich foods or consider Vitamin D3 supplementation

COD LIVER OIL, EEL, AND HERRING

The highest amounts of Vitamin D3 are found in cod liver oil with 300 µg per 100 g and herring with 25 µg per 100 g.

  • Cod Liver Oil: 300 µg per 100 g (12,000 I.U.)
  • Eel: 90 µg per 100 g (3,600 I.U.)
  • Herring: 25 µg per 100 g (1,000 I.U.)
  • Salmon: 16 µg per 100 g (640 I.U.)
  • Sardine: 11 µg per 100 g (440 I.U.)
  • Tuna: 4.5 µg per 100 g (216 I.U.)
  • Mackerel: 4 µg per 100 g (160 I.U.)
  • Egg: 2.9 µg per 100 g (116 I.U.)
  • Beef Liver: 1.9 µg per 100 g (76 I.U.)
  • Butter: 1.2 µg per 100 g (45 I.U.)

IMMUNE FUNCTION, CELL GROWTH, BONE HEALTH

Vitamin D3 also plays other roles in the body: it influences the regulation of immune functions and cell growth. Vitamin D3 helps combat muscle weakness or pain and supports the proper regulation of inflammation in the body. Furthermore, it is essential for the function and development of the nervous and muscular systems.

Vitamin D3 regulates the balance of calcium and phosphate, ensuring proper bone mineralization. A deficiency in Vitamin D3 can lead to rickets in growing individuals and osteomalacia or osteoporosis in adults.

LINKS
> Sportlabor Vitamin D3 Kapseln

SOURCES
Kuznia S, Zhu A, Akutsu T, Buring JE, Camargo CA Jr, Cook NR, Chen LJ, Cheng TD, Hantunen S, Lee IM, Manson JE, Neale RE, Scragg R, Shadyab AH, Sha S, Sluyter J, Tuomainen TP, Urashima M, Virtanen JK, Voutilainen A, Wactawski-Wende J, Waterhouse M, Brenner H, Schöttker B. Efficacy of vitamin D3 supplementation on cancer mortality: Systematic review and individual patient data meta-analysis of randomised controlled trials. Ageing Res Rev. 2023 Jun;87:101923. doi: 10.1016/j.arr.2023.101923. Epub 2023 Mar 31. PMID: 37004841.