Do you still need vitamin D in summer? Experts weigh in
Should you take vitamin D in summer? (photo: Magnific)
In summer, it may seem that there is enough sunlight to cover the body’s need for vitamin D. fully, but does sunlight really guarantee protection from deficiency, and who should continue taking supplements despite the summer weather? Read more in the article below, according to Verywell Health.
Should you take vitamin D supplements in summer
Dr. Sohayba Imtiaz, MD, explained that it depends on individual risk factors for vitamin D deficiency, such as sun exposure, baseline vitamin D levels, and skin melanin content.
People with higher levels of melanin in their skin, who rarely burn and tan easily, need 3–6 times more sunlight than people with lighter skin to produce the same amount of vitamin D. This is because melanin acts as a natural sunscreen.
According to the doctor, people with light skin can produce enough vitamin D with just 10–15 minutes of sun exposure on the face. However, skin pigmentation is not the only factor affecting vitamin D levels.
Fat tissue reduces the bioavailability of vitamin D, so people with higher body fat may have lower levels despite sufficient sun exposure.
Certain conditions and medications can also affect how the body metabolizes vitamin D. For example, people with chronic kidney or liver disease, or those taking medications such as steroids or antifungal drugs, may need supplements even in summer.
How to tell if you need supplements
Fatigue or bone pain may be signs of vitamin D deficiency. However, for an accurate diagnosis, it is best to consult a doctor.
Vitamin D is fat-soluble, meaning the body stores it in fat tissue for later use.
Most people take 600 to 800 IU of vitamin D, but exceeding 4,000 IU—the tolerable upper intake level—may increase the risk of mild side effects.
Because vitamin D helps the body absorb calcium, excessive intake can lead to hypercalcemia, or high calcium levels. This is rare, but symptoms may include muscle twitching and headaches.
Foods that contain vitamin D
The highest amounts are found in fatty fish such as salmon, mackerel, tuna, and sardines. Fish oil, especially cod liver oil, is also a rich source.
Among animal products, vitamin D is found in egg yolks, liver (especially beef liver), and dairy products such as butter, cheese, and whole milk, although usually in smaller amounts.
Some foods are also fortified with vitamin D, including milk, plant-based drinks (such as soy or almond milk), breakfast cereals, and sometimes fruit juices.
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This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
