Sun and health: why tanning "eats" vitamin D

Vitamin D is one of the most important elements that helps our bodies maintain a healthy immune system, strengthen bones and ensure the proper functioning of many systems. Its main source is synthesized by exposure to sunlight. However, many people do not know that prolonged sun exposure and tanning can negatively affect the synthesis of vitamin D in the body. In this article, we will understand why tanning "eats" vitamin D and how to tan properly so as not to face its deficiency.

1. How tanning affects vitamin D synthesis

To understand why tanning affects vitamin D synthesis, it is important to look at the process of vitamin D formation in the skin. Exposure to ultraviolet B (UVB) rays converts cholesterol in the skin into vitamin D. However, the darker the skin becomes as a result of tanning, the less UVB rays penetrate the deeper layers of the skin where vitamin D synthesis occurs.

Effects of sunlight on vitamin D

When the skin tans, it increases the production of melanin, a pigment that protects the skin from the harmful effects of UV rays. However, melanin also acts as a barrier that blocks some of the UVB rays needed to produce vitamin D. Therefore, the darker the tan, the less vitamin D is produced in the body. Thus, not only does prolonged sun exposure not increase vitamin D levels, it may even contribute to a decrease.

Why tanning lowers vitamin D levels

Tanning reduces vitamin D levels in the body, as its intensity is directly related to the amount of UVB rays absorbed. People with darker skin or with a pronounced tan face the problem of less UVB permeability, which leads to a decrease in vitamin D synthesis. Thus, regular use of sunscreen and tanning can create a vitamin D deficiency.

2. Effects of ultraviolet rays on skin health

In addition to the fact that tanning can block vitamin D production, ultraviolet rays also have a significant impact on skin health. There are generally two types of ultraviolet radiation: UVA and UVB. Both types can cause damage to the skin if you don't use UVA protection.

How ultraviolet light affects skin health

Ultraviolet rays cause photoaging of the skin, cell damage and even skin cancer. UVA rays penetrate the deeper layers of the skin and break down collagen and elastin, leading to wrinkles and loss of skin elasticity. UVB rays are responsible for sunburns and can cause mutations in cells, which increases the risk of cancer. Thus, even though UV light promotes the synthesis of vitamin D, its negative effects on the skin cannot be ignored.

Protecting the skin from ultraviolet rays

To avoid skin damage and keep your skin healthy, it is important to use sunscreen products with SPF. These products help block both UVA and UVB rays, protecting your skin from photoaging and other negative effects. However, using sunscreens can also reduce vitamin D production. So how do you find the balance?

3. How to replenish vitamin D deficiency after sunbathing

Because tanning reduces vitamin D levels, it's important to know how to properly replenish vitamin D, especially if you spend a lot of time in the sun. You can replenish vitamin D in a number of ways, including through foods, supplements, and sensible sun exposure.

How to make up for vitamin D deficiency after sunbathing

After sunbathing or prolonged exposure to the sun, it is recommended to focus on foods rich in vitamin D, such as fatty fish (salmon, mackerel), eggs, mushrooms and fortified dairy products. These foods with vitamin D will help maintain normal levels of this vitamin in the body. If your intake of these foods is limited, you may consider taking vitamin D supplements, especially during the fall and winter.

Effect of sunscreens on vitamin D production

Many people wonder if sunscreen reduces vitamin D production. Yes, high SPF creams can block UVB rays, which reduces vitamin D synthesis. However, this does not mean you should avoid using them. To get enough vitamin D, you can be in the sun in the morning hours, when the sun's activity is less aggressive, and not use protective products for a short period of time. This will keep your skin healthy and give you a sufficient dose of vitamin D.

How to sunbathe properly and not lose vitamin D

To sunbathe properly and not lose vitamin D, stick to the following guidelines:

• Sunbathe in the morning or evening hours when the sun is not as active to reduce the risk of burns and skin damage.
• Use sunscreen with SPF 30 or higher to protect your skin.
• Don't stay in the sun for too long - 10-20 minutes a day is enough to get the necessary dose of UVB rays to synthesize vitamin D.
• Replenish vitamin D through foods and supplements, especially if you have fair or sensitive skin.

Although the sun helps the body produce vitamin D, tanning can reduce vitamin D levels by blocking UVB rays from penetrating the skin. To maintain optimal vitamin D levels, it is important to know how to tan properly, use sunscreen, and include foods rich in this vitamin in your diet. Regular monitoring of vitamin D levels and sensible sun exposure will help to maintain healthy skin and body, avoiding the negative effects of prolonged UV exposure.