Summer is in full swing, the temperatures outside are like a scorching oven, and as you look at that little bottle of vitamin D that has faithfully seen you through the whole winter, you say: “Right then, mate, you’re on holiday until October!” It sounds perfectly logical, after all. Vitamin D is the ‘sunshine vitamin’; there’s plenty of sunshine outside, so surely our bodies must be producing it with the greatest of ease.
It sounds lovely, but the reality is a little different. Experts are sounding the alarm because a summer vitamin D deficiency is a surprisingly common phenomenon. Why is this the case, and why should you definitely not tuck that little bottle away in the bottom drawer? Let’s take a look.
Why are we lacking in vitamin D, even when it’s sweltering outside?
The production of vitamin D in our bodies works like a small solar power station – it needs direct sunlight, specifically UVB radiation, to kick-start the right process in the skin. However, there are several modern (and natural) obstacles standing in its way:
1. Sun creams (SPF) – our saviour and our enemy: Here comes the biggest summer paradox. We all know that SPF is an absolutely essential part of summer days. It protects us from sunburn, premature ageing and skin cancer. However, a sun cream with an SPF of 30 or higher can block up to 97 per cent of UVB rays. The result? Your skin may be safe, but your ‘vitamin D factory’ is on an unpaid holiday.
2. The ‘office vampire’ syndrome: Be honest – how much time do you actually spend in the sun when it’s at its strongest? Most of us drive to an air-conditioned office in the morning and only go outside when the sun is low on the horizon and its rays no longer have the strength needed to produce vitamin D. What’s more, window glass blocks UVB rays, so basking in the sun through a closed office window will only give you warmth, but no vitamins.
3. Your own skin ‘sunshade’ (pigment): If you have naturally darker skin, or if you tan easily and quickly, your skin contains more melanin. This acts as a natural protective filter against the sun. However, this also means that darker skin needs much more time in direct sunlight to produce the same amount of vitamin D as fair skin.
4. You can’t fool your date of birth: As we get older, our skin becomes less effective. In older people, the ability to synthesise vitamin D from sunlight decreases by up to half.
5. Location and summer smog: In Slovakia, we get a fair amount of sunshine in summer, but if you live in a larger city, air pollution comes into play. Smog acts as a physical barrier that absorbs some of the sun’s rays before they even reach your skin.
Why do we actually need it during the summer months as well?
You might think that we’re healthier in the summer and don’t need to take as many vitamin supplements. But vitamin D isn’t just a safeguard against winter colds.
1. Immunity and the summer climate: Summer colds and sore throats caused by alternating heatwaves and aggressive air-conditioning can be more of a nuisance than those in winter. Vitamin D keeps your immune system on its toes, so you don’t end up spending your holiday in bed with a cup of tea.
2. Bones ready for summer adventures: Summer is the season for hiking, cycling and sports. Without vitamin D, our bodies cannot absorb calcium. If you want your bones and muscles to cope with the demands of summer without injury, vitamin D is essential.
3. Good mood and energy: Even when the weather is lovely, we sometimes feel exhausted. Low levels of vitamin D are often linked to unexplained tiredness and mood swings.
How can we get out of this and find a balance?
There’s no need to panic straight away or start taking high doses of vitamin D straight away. The key is to strike a happy medium.
Ideally, you should spend 10 to 15 minutes a day in the sun with your arms and legs exposed, before applying sun cream, but avoid spending too much time in the sun at midday. This short period is often enough to give your body the boost it needs without getting burnt.
However, if you know you’ll be spending most of the summer indoors, or if you’re diligent about using SPF protection, don’t give up on your dietary supplement. In summer, you can safely reduce your dose slightly compared to the winter months, but an occasional top-up will do you no harm.
So, feel free to move your bottle of ‘D’ from your winter coat to your summer bag. So don’t forget to get your own ‘D’ from our Dr. LUCULLUS online shop, which will reliably help maintain your body’s vitamin D levels even in summer.
