How much sun do you need to get to synthesize vitamin D?

Many of us have already had the opportunity to escape for a few days to the beach or nature to relax on vacation. And in these escapades, of course, avoiding solar radiation It was almost impossible. Although there is a growing awareness of the importance of protection from the damage that the sun does to our skinThere are also those who hide behind the fact that UVB rays are beneficial for the body (since thanks to them we can synthesize Vitamin D) and don’t take the issue of photoprotection so seriously.

These people are right, but there are many considerations to take into account. To clear up any doubts about this, we at Estetic contacted Dr. Maria Luisa Martos Cabrera, dermatologistDermatology Service of the University Hospital La Princesa (Madrid) An expert confirms that the sun is indeed the main source of vitamin D, but for adequate synthesis it is necessary to take into account amount of time spent in the sun.

This time it’s sun exposure.”varies depending on geographic location, time of day, skin type and season of year.“For example, “in summer, 10-15 minutes is usually enough, but in winter, due to the lower intensity of the sun, more time may be needed, up to 30 minutes,” says the dermatologist. Therefore, the indications vary. from 10 to 30 minutes sun per day. Below are general recommendations depending on skin type and season:

• In summer: That bright skin You should be exposed to direct sunlight for 10-15 minutes a day, while dark skin They will have to do this for 20-30 minutes. At this time of year, it is advisable to avoid sunbathing between 12:00 and 15:00.
• In winter: That bright skin They can sunbathe directly for 15-30 minutes a day. Instead dark skin They can overdo it a little more as they should do it for 30 to 60 minutes a day.

“It is very important to reapply sunscreen every two hours and after swimming, excessive sweating or towel drying.”

This exhibition should be without photoprotection so that our body can synthesize a sufficient amount of vitamin D. However, this must be done “ideally”. avoiding the face, hands and feetbecause it is in these areas that the most chronic sun damage accumulates. And it should be progressivein 3-minute increments daily to avoid burns,” the doctor recalls. In addition, we must take into account other considerations To ensure skin safety:

• “IN higher latitudes (further away from the equator) the intensity of UVB rays decreases, especially in winter, which may require longer exposure time“.
• “TO high altitude, UVB radiation is more intense, which can reduce the required exposure timeFor example, if we go to the mountains, the time indicated above should be reduced,” the dermatologist points out.
• “He the best moment Vitamin D synthesis is about noonwhen the sun is higher in the sky and UVB radiation is more intense.” However, the expert warns of the risk of sunburn, “so it is recommended to spend hours near power plants, avoiding them.”
• “Even during short exposures, the skin must be protected after the recommended time has passed to avoid burns and other damage.”

Dr. Martos Cabrera says the consequences of sun damage also include the risk of skin cancer or photoaging. So after the recommended time, it is necessary use of photoprotectionwith sunscreen applied “at least 15 to 30 minutes before exposure, generously and evenly to all exposed areas of the body.”

“Sun exposure should be progressive, in 3-minute increments per day, to avoid burning.”

For the face, the recommended amount of sunscreen would be equivalent to two lines applied on two fingers. On the other hand, for the skin of the entire body, a larger amount is needed, equivalent to two large tablespoons or a shot glass (30 ml), as directed by a doctor. Also remember that ” sun protection factor (SPF) must be no less than thirtywhereas in summer, when UVB radiation is more intense, we should increase to a factor of 50“And what should be reapply sunscreen “every two hours and after swimming, excessive sweating or towel drying.”

Finally, the dermatologist states that “these are general recommendations that may vary depending on individual circumstances.” Therefore, he urges citizens to “consider consult a health care professional to receive personalized recommendations based on your specific situation and health needs,” he concludes.