Dr Bhavuk Garg
If you think that Vitamin D is produced in the same way in every person, then your belief is wrong. In people with thick and dark skin, this vitamin is produced late as compared to normal people. For a normal person to get Vitamin D, sitting in the sun for 15 to 20 minutes is enough. But people whose skin is dark or who are obese need to sunbathe for much longer than this. How is Vitamin D produced in these people and how long is it necessary to stay in the sun? To know all this we Dr. Bhavku Garg, Professor in the Department of Orthopedics at Delhi AIIMS. Have talked to.
Vitamin D works like a hormone
Dr. Garg says that vitamin D It is not just a vitamin but it works like a hormone. It plays an important role in bones, muscles, immunity and many functions. Therefore it is very important for the body. Its deficiency should not be taken lightly. But nowadays deficiency of this vitamin is being seen a lot among the people. The main reason for this is that people now avoid sitting in the sun. On the other hand, they do not pay that much attention to food also. But if you want to maintain a good level of this vitamin in your body, then sunbathing is necessary. However, the time spent in sunlight may vary from person to person.
vitamin D
For some it is necessary to stay in the sun for 20 minutes and for others it is necessary to stay in the sun for 40 minutes.
Dr. Garg explains that Vitamin D is not produced in the same quantity or at the same time in every person. Body fat, skin tone and time spent in the sun should be different. For example, in obese people, vitamin D can go into fat tissue. This means that its availability may be affected. In such a situation, compared to normal people, obese people need to stay in the sun for 35 to 40 minutes.
Why should people with dark skin be exposed to sunlight for too long?
People with dark skin should stay in the sun for at least 30 to 40 minutes. This is because the level of melanin remains increased in these people. Due to this, it takes more time to produce Vitamin D from the UVB rays coming from the sun, in such a situation, people with dark skin have to stay in the sun for a longer time than normal people. Only then will Vitamin D be produced in these people.
How much time for normal people?
At least 20 minutes of sunlight can be useful for a normal person, although it also depends on the weather and at what time the sunlight is being taken. But for normal people, 15 to 20 minutes of sunlight is enough.
Which time of sunshine is considered better?
Sunshine between 10:30 am and 2:30 pm is considered important for Vitamin D. During this time, keep in mind that your arms, legs and if possible, some part of the back should also be exposed to the sun. It is through this that Vitamin D is produced in the body. If you are afraid of skin getting tanned in the sun then cover your face and you can sit in the sun.
Is sunlight alone enough?
If the level of Vitamin D in the body is low then sunlight alone is not enough. You have to take care of your diet and take supplements as per the doctor's advice. Supplements can be taken to correct Vitamin D levels. After this, you can sunbathe daily to maintain it.
Supplements
Take magnesium along with vitamin D
Dr. Garg says that along with Vitamin D, you can also take magnesium. Due to this, Vitamin D is produced properly in the body. In such a situation, try to take Vitamin D along with magnesium.
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