Sun exposure, an ally in reducing vitamin D deficiency

According to several studies, more than 50% of the Spanish population is deficient in vitamin D (more precisely, the vitamin D complex), up to 80% in the elderly and 62% in pregnant women. Sylvia torrentNutritionists at HM Nu Delfos Hospital in Barcelona state that “there are many scientists who are studying the relationship of this vitamin-hormone to various disorders, but they only know that it affects bone health.” An insufficient amount is already dangerous, as we experience a gradual loss of bone density due to osteoporosis and fractures, especially in people over 65.

However, it is estimated that half of Spaniards do not have optimal levels of this vitamin, which is explained by “low exposure to the sun, the use of UV-filtering creams and low consumption of foods rich in vitamin D. skin hyperpigmentation This is also one of the reasons why Spain, despite being a country with many hours of sunshine, has a high prevalence of vitamin D deficiency,” explains Torrent.

Vitamin D deficiency in women Reproductive age also complicates embryo implantation and predisposes to polycystic ovary syndrome, a problem that affects 5-10% of women; During pregnancy, its deficiency is associated with an increased risk of gestational diabetes, preterm birth, and low birth weight, and finally, during menopause, adequate levels protect against cardiovascular problems, breast cancer, obesity, and osteoporosis.

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not easy to find food rich in vitamin d, making it difficult to achieve optimal levels through diet. Cod liver oil, fatty fish (sardines, tuna, mackerel, salmon, etc.), shellfish, eggs, dairy products, mushrooms, avocados, and even wheat germ are some of the foods that help maintain optimal vitamin D levels. There is no doubt that our skin is affected by the sun’s rays.

Sun all year round, but be careful

Although summer is a time of year with plenty of sunshine, this is a habit that should be cultivated year-round. In winter and spring, it is recommended to go out for 10-12 hours.Meanwhile, in the summer, nutritionists HM Nou Delfos believe that for the metabolism of vitamin D “it is enough to be in the sun for only 15-30 minutes, always during the hours when the solar radiation is not very high, because if it is not there is a risk when it comes to the development of serious skin problems. If we expect a more complete exposure to the sun, we must remember to use sunscreen prevent skin cancer,

In view of this, hospital gynecologist SM Nu Delphos Marta Ortega, indicate that the need for sun exposure for vitamin D metabolism varies with age. Thus, “for young women, it is enough to expose the face and hands to sunlight for 5-15 minutes a day; Women over the age of 70 should live longer because skin synthesis is 75% lower.

Take something to reduce the problem of vitamin D deficiency attachmentOrtega recommends “supplementing when the sun is not enough, and for patients with cancer, high blood pressure, multiple sclerosis, diabetes and other chronic conditions.” Also, you a. can also choose supplementhowever, “always follow the instructions of specialists, otherwise we can experience intoxication. It is a fat-soluble vitamin, so if you consume more than you need, it is not excreted” and accumulates in adipose tissue, where storage is not conducive to health,” explains Torrent.


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