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Sunbathing and vitamin D

Vitamin D je pomemben za normalno rast kosti, zob, delovanje mišic in imunskega sistema. Je topen v maščobi in je v naravi v dveh oblikah.

I never liked sunbathing. For as long as I can remember, I haven’t sunbathed on vacation either.

However, I have found that lately it suits me to catch the gentle rays of the sun to caress my face. When we are tired, one of the ways is also to start filling our body with light. All this light fills the light of our cells. We seemingly, glow and the body gets new strength, health, vitality and more flow. When we go to the sun for five minutes, we cling to the light of the sun and draw in its vibration. We also age because cells begin to lose light, so we can regenerate our body this way as well. On the other hand, we know that strong UV rays and long-term exposure harm us, but I will talk about this on another occasion. Many of you may not have heard of this concept, but it resonates with me.

So this is one aspect of the benefits of sunbathing. It is more earthy to form vitamin D 🙂

Vitamin D was discovered in 1922 in fish oil. It was later discovered that vitamin D is also produced in the human body under the influence of ultraviolet light. 

Vitamin D is important for normal bone growth, teeth, muscle function and the immune system. It is soluble in fat and comes in nature in two forms. We distinguish between vitamin D2 (ergocalciferol), which is of plant origin, and D3 (cholecalciferol), which is found in animal products such as eggs, liver, fatty fish, and milk and dairy products.

Vitamin D3 can also be formed in the skin under the influence of UVB rays in sunlight. Therefore, vitamin D has a special place among vitamins.


The human body can provide a certain amount of vitamin D2 or D3 from dietary sources, but it also has all the necessary enzymes for its own synthesis of vitamin D3. In the presence of UVB light, keratinocytes in the skin can synthesise it from the body’s own 7-dehydrocholesterol.


The amount of vitamin produced depends on the skin colour of the individual, the time of day and year when the individual is exposed to the sun, and the latitude. A sufficient amount of vitamin D, which the body needs, is formed if the skin of the face and hands are exposed to sunlight for 5-10 minutes a day. It is important that we are directly exposed to sunlight and that we do not use sunscreen. After a few minutes of sunbathing, of course, use a protective cream and move to the shade.


With normal exposure to sunlight, 20-50 micrograms of vitamin D are synthesised in the skin daily. Sunscreen cannot exceed adequate amounts of vitamin D, as the body produces only as much as it needs. According to the recommendations of the European Food Safety Authority (EFSA), adults need 20 micrograms per day, which is equivalent to 800 international units (IU).


People who spend most of their time indoors or living in northern latitudes can only get enough vitamin D through dietary supplements, as they cannot get enough of it even with a balanced diet. The problem of sufficient intake occurs mainly in winter, as we are less exposed to sunlight than in summer.

In general, vitamin D is known primarily for its effect on bone health. Recently, however, there is growing evidence that vitamin D also plays an important role in the regulation of the immune system. In fact, it has been known for more than twenty years that vitamin D3 or. its active metabolite acts as a potent immunomodulator. Epidemiological studies have shown that vitamin D3 deficiency correlates with an increased incidence of certain autoimmune diseases, including multiple sclerosis, rheumatoid arthritis, diabetes, systemic lupus erythematosus, and chronic inflammatory bowel disease. In people with pre-existing autoimmune disease, vitamin D3 intake has been shown to inhibit disease progression.The effects of adequate vitamin D3 intake are also seen in infections. The incidence of H.pylori infections, influenza infections, and infections with certain respiratory viruses have been shown to be inversely proportional to the amount of vitamin D3 ingested. The role of vitamin D3 is also being studied in some types of cancer, where data suggest its anti-tumor properties.


Vitamin D3 deficiency in the body is manifested by the occurrence of osteomalacia in adults and rickets in children, bone and muscle pain. A low supply of vitamin D3 contributes to the development of osteoporosis in old age. Mild signs of vitamin D deficiency are exhaustion, muscle and bone pain. Those with very low levels of vitamin D are significantly more susceptible to developing any viral infection.


With age, the ability to produce vitamin D in the skin is significantly reduced. The skin is too thin, with too little subcutaneous cholesterol. If this is accompanied by a limited stay outdoors, which is a common occurrence, then it makes sense to take dietary supplements with vitamin D.


Vitamin D deficiency is indeed a real pandemic, affecting at least 80% of the population in developed countries. Let’s be aware that vitamin D deficiency can weaken the immune system and get stronger with it one way or another. I will continue to expose my skin to the sun rays for a few minutes a day.


Sources and literature:

  1. Janeš, Damjan in Nina Kočevar Glavač: Sodobna kozmetika, 1. Izdaja, Širimo dobro besedo d.o.o., Velenje 2015
  2. https://www.nijz.si/sl/do-vitamina-d-z-zmernim-izpostavljanjem-soncu
  3. https://www.nutris.org/prehrana/abc-prehrane/vitamini/109-vitamin-d.html
  4. Avtorji Jasna Omersel … : Imunski sistem – ključni obrambni sistem človeškega organizma, Fakulteta za farmacijo, 2017
  5. Ivan Soče: Novi koronavirus in vitamin D, članek v reviji Večer v nedeljo, 5.4.2020.

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