Vitamin D is gaining popularity as a supplement in the Netherlands. During the winter months in our little country, we quickly run short of the vitamin D we produce under the influence of sunlight. Orthomolecular and skin therapist Amber Leimena explains how vitamin D is absorbed into the skin and gives 5 tips for a healthy vitamin D level. 

Vitamin D in brief

Vitamin D is a fat-soluble vitamin with positive effects on the immune system. Vitamin D also contributes to the absorption of calcium and phosphorus from food, aids in the cell division process and is good for muscle function. There is increasing research on the link between vitamin D deficiency and winter blues. This could have to do with the production of serotonin (happiness hormone), which is supported by vitamin D. In this article, I told you everything you want to know about vitamin D.

The skin as a barrier

The skin is our largest organ and serves as a barrier to the outside world. The skin protects us from bacteria and fungi, as well as the toxins in our soaps, shampoos and makeup. In optimally functioning skin, vitamin D3 can be produced. This is the form of vitamin D that we produce only when our skin comes in contact with sunlight. I'd like to tell you a little more about that.

Vitamin D3 and the skin

When the sun's rays shine on the skin, vitamin D3 is produced in the skin under the influence of sunlight. When we talk about sunlight we are talking about UV-B (ultraviolet) radiation. Vitamin D3, cholecalciferol, is the most natural vitamin D we know. All influences on the amount of UV radiation entering our skin have a direct effect on the production of vitamin D in the skin. We distinguish between four factors;

• Sun strength: When sun strength exceeds three, vitamin D can be produced in the skin. Sun strength is determined by latitude, cloud cover, smog or moisture and the wavelength of UV-B radiation. The Netherlands is located at the ^52nd parallel, this means that from March-November we are unable to produce sufficient vitamin D under the influence of sunlight.

• Skin pigmentation: The pigment in the skin (melanin) is a natural protection against the sun. Someone with dark skin is less likely to burn, but also less likely to produce vitamin D. And vice versa.

• Age: As we age, our skin thins and research shows that the ability to produce vitamin D3 in the skin decreases.

• Lifestyle: Artificial light from tanning beds, for example, have a negative impact on vitamin D status. For sunscreens, the absorption of vitamin D is a lot lower, but I will go into this in a bit more detail.

My tips

In the Netherlands, we quickly run up vitamin D deficiencies in most R months. To prevent this and keep your body and brain healthy, I have some tips for you;

• During the months of May through August, go out into the sun unprotected with bare arms and legs for a few minutes daily.
• Outside of unprotected sun hours, use a sunscreen with natural ingredients.
• In the months with the R, use a daily vitamin D supplement to support your immune system.
• In summer, we make proportionally more vitamin D than in other months. For the absorption of vitamin D, we need magnesium
• Work on a healthy lifestyle to strengthen the resilience of your health. Consider plenty of vegetables, healthy fats, exercise and relaxation.