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How to supplement VITAMIN D SAFELY- Dermatologist advice.
Vitamin D is important for strong bones, regulation of your cardiovascular system, metabolism, and prevention of certain types of skin cancers. This vitamin, along with vitamins A,E,K is best absorbed with a fatty meal. High sources of vitamin D can be found in fish, cheese and liver. Dietary intake only accounts for 10% of the RDI of vitamin D as the majority of this vitamin is made within your skin following exposure to UVB.
The debate over the past 15 years is ‘how much UV is needed for vitamin D production?’ Researchers have come to the conclusion that exposure to half the MED or minimal erythema dose 2 to 3 times a week. Hence if it takes 30 minutes for you to burn, ideally 15 minutes of UV 2-3 times a week should give you the vitamin D you require without supplementation.
UVA levels are relatively constant throughout the day, UVB peaks around mid-day (or the hottest part of the day). If logic prevails, to reduce the total UVA exposure time one should ‘seek sun’ at the time when the ratio of UVB to total UV radiation is the highest. Some authorities have suggested the most time efficient method is to expose skin to UV without sunscreen, as the SPF is a measure of UVB protection.
The logic behind vitamin D, sun exposure, and supplementation has divided both endocrinologists, dermatologists and physicians. We all know the dangers of UV exposure including skin cancers, photodermatoses and photoaging. No one makes a big deal with vitamin B, C, E supplementation. Nor with iron, folic acid, and many other trace elements. Supplement if low. Done. Dusted. This is the opinion I have in the context of vitamin D. Yes, it may not be shared by others, and yes I can see the logic of modifying the recommendations based upon ethnic skin types and the risks of NMSC – melanomas. As a dermatologist the number one variable that we can decrease is photo ageing, and hence why most of us will recommend simple supplementation.
This channel is interactive, and I would like to know your opinion on this topic. Thanks for viewing.
Dr Davin S. Lim
@cliniccutis. Brisbane, Australia.
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