Did you know that sunshine can actually be the treatment for your acne and can give you the clear skin you’ve always wanted?
Interestingly doubting right? Read on.
This is the second part of the Vitamin and Mineral Series. Make sure to read the first part about Zinc too.
PART 2: Vitamin D3
Vitamin D3 is known as the “Sunshine Vitamin”. It is also called cholecalciferol.
According to medicinenet.com, “A vitamin produced by the body when exposed to ultraviolet light (UVB) or obtained from dietary sources. Vitamin D3 is a hormone that has an important role in calcium and phosphorus metabolism. Technically, vitamin D3 is not a vitamin because the body can produce it.”
Symptoms of Vitamin D Deficiency
- Sweating Excessively
- Muscle Pains and Broken Bones
- Mood Swings and Gloominess
- Skin Disorders such as Acne, psoriasis, atopic dermatitis etc
You may wonder, “Isn’t that the vitamin for bones?!”
Why Vitamin D3 is Important in ACNE
You are absolutely right!
Vitamin D3 is important in making our bones stronger and preventing rickets and arthritis by helping in the calcium and phosphorus absorption. However, it is one vitamin that has so much to offer – including clearing our skin.
- Vitamin D3 has a strong anti-inflammatory property and it helps in relieving skin inflammation.
- It fights free radicals by producing more antioxidants making the skin younger and softer and helps in preventing wrinkles as it strengthens the skin.
- D3 also pairs well with Omega-3 supplements which are good for the heart and smoother skin too.
- Helps lower the stress hormone (Cortisol). As I have mentioned on my previous blog, stress causes sebum production which then clogs pores and causes acne.
Where Can I Get Vitamin D3?
You can get Vitamin D3 in food, sun exposure and through supplements.
There are few foods that are best sources of Vitamin D.
1 IU = 0.025 mcg cholecalciferol
If you want to get the Vitamin D3 through sun, you need to be outside. UVB rays are shorter and cannot pass through glass and walls so the sunlight you get inside your house is NOT UVB and cannot be converted into Vitamin D3. Typically, between 10AM-2PM is your best bet of catching the UVB. One tip is to check your shadow – when it’s shorter than your height, there’s a good chance that UVB is present.
There are several factors that can affect how much and how long you should stay (without sunscreen) under the sun for Vitamin D.
As a guideline, you may want to check out an online calculator developed by Norwegian Institute for Air Research that calculates exposure level for a healthy vitamin D without burning.
My recommendation for you is to always seek a doctor and have your blood tested for an accurate testing of Vitamin D level.
Technically, during summer is when you can optimally get the Vitamin D. For winter days, you may need to get it from the supplements.
Based on Institute of Medicine (IOM), the RDA (Recommended Daily Allowance ) is 400–600 IU/day for adults upto 70years old and 800 IU/day for older than 70years old.
Up to now experts don’t agree and argue as to how much should be the RDA because some believe that IOM’s RDA is too modest.
Many experts believe that 1000 IU/day in the absence of proper sun exposure can maintain the optimal level of Vitamin D.
The Tolerable Upper Limit for vitamin D has been set by the IOM at 4000 IU for adults while Endocrine Society set it higher at 10,000 IU/day.
- Be mindful of the dosage you are getting. It is fat soluble vitamin which means that they are absorbed along with fats and remains in fatty tissues and liver. In fact, it can even last for a month there. Although it is rare, Vitamin D3 toxicity can happen and it is called hypercalcemia.
- Getting vitamin D3 through sun exposure will not pose any danger of overdose. Once your body has enough, it will stop producing it. The danger comes when you expose your body too much that can lead to sunburn or worst skin cancer.
There are a lot of people who suffer skin disease that got success after taking vitamin D3. You can always combine food, supplement and few minutes of sun exposure in order to optimally get the Vitamin D3 that you need. Surely your body will thank you.