I need Vitamin D, so should I still use sunscreen?

June 05, 2017

I need Vitamin D, so should I still use sunscreen?

 

HOW MUCH VITAMIN D DO WE NEED?

400 IU per day RDA under age 1 year old

600 IU per day RDA ages 1-69 years old

800 IU per day RDA over the age of 70 years old

(IU: International Units & RDA: Recommended Dietary Allowances according to the Food and Nutrition Board)

WHY IS VITAMIN D SO IMPORTANT?
UVB rays stimulate Vitamin D production in the body. It boosts your immune system and is necessary for bone growth. Some of the problems that will occur without enough Vitamin D are bone pain, slow bone growth, less then expected height, bone softening, weak bones with a greater risk of fractures and deformities, osteoporosis, muscle spasms or cramps, and a weaker immune system leaving you vulnerable to diseases.

HOW MUCH SUN DOES IT TAKE TO MEET YOUR RDA OF VITAMIN D?

You only need 10-15 minutes of sun 2-3 times a week to produce all the Vitamin D your body needs BUT this is enough exposure to the harmful UVA rays to damage to the DNA in your skin cells.

ARE THERE HEALTHY WAYS TO MEET MY RDA OF VITAMIN D NEEDS?
YES! Egg yolks, beef liver, Cheese, oily fish (such as tuna, salmon & mackerel) and fortified products such as milk and dairy products, orange juice, cereal and supplements will easily fulfill your RDA of Vitamin D.

SUNSCREEN OR NO SUNSCREEN?

Sunscreen does not block 100% of the sun's rays and it's the UVB rays that stimulate Vitamin D production, and so for example:

SPF 15 screens 93% of the suns UVB rays
SPF 30 screens 97% of the suns UVB rays
SPF 50 screens 98% of the suns UVB rays

The 7-2% of the rays that get through your sunscreen ARE ENOUGH to provide enough Vitamin D to meet your RDA!

 

My family chooses sunscreen! 




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