VITAMIN D, aka the “sunshine vitamin,” has many health benefits. It is produced when the sun’s ultraviolet rays hit the skin, but can also be found naturally in foods and supplements. It’s mainly known for calcium production that keeps our bones healthy, but it also boosts your immune system and strengthens your skin’s overall health.

New York City-based board-certified dermatologist Rachel Maiman explained why you should care about vitamin D, what it does, what to do if you have a deficiency and more.

She first explained that when vitamin D is in its most active form, it facilitates the growth, repair, and metabolism of skin cells. This directly affects whether we see premature signs of aging, such as fine lines and loss of elasticity.

She then explained that when skin cells age, their telomeres (caps of genetic material on the ends of DNA strands) shorten and render DNA unstable and results in those skin cells dying off quicker. According to a 2007 study in the American Journal of Clinical Nutrition, high levels of vitamin D correlated to longer telomeres and a longer life span for that skin cell. So, it’s important to maintain high levels of vitamin D for firm and smooth skin.

Studies show that increased vitamin D intake can help those struggling with autoimmune diseases and reduce their chances of getting infections like the human papillomavirus (HPV). People with a vitamin D deficiency increase their risk of developing severe respiratory infections and chronic obstructive pulmonary disease. In fact, Maiman pointed out that there are emerging studies that show a link between vitamin D deficiency and COVID-19.

The only way to know if you have low vitamin D is to get tested by a physician. However, there are some symptoms you can look out for: tiredness, bone or muscle pain, or stress fractures on your pelvis or hip could be signs of vitamin D deficiency. If you’ve noticed any of them, be sure to go and ask your doctor to get tested.

Maiman also explained that a vitamin D deficiency occurs when there is an inadequate nutritional intake of it which can be caused by disorders that limit vitamin D absorption, conditions that impair vitamin D conversion (this can include hereditary metabolic disorders and certain liver and kidney disease), or inadequate sunlight exposure.

She says that people with darker skin are at higher risk for vitamin D deficiency as their skin contains higher concentrations of melanin pigment which blocks the absorption of UV rays. “Because UVB exposure is required to initiate the first step in the synthesis of vitamin D, people with darker skin produce less vitamin D in response to the same amount of sunlight as those with lighter skin.”

If you find that you do have vitamin D deficiency, Maiman said treatment will involve supplements under the supervision of a physician. Recommended doses of vitamin D will depend on how you’re diagnosed, but she says to expect it to take three months to make sure it’s working.

Sun exposure can help, but just because vitamin D is made also by sun exposure, Maiman says not to prolong time spent under the sun if you have a deficiency as it only takes 10 minutes of sun exposure for vitamin D synthesis to occur. Plus, if you spend an excessive amount under the sun, you increase the risk of skin cancer.

(SD-Agencies)