When the good weather arrives, it is common to think that vitamin D is no longer a concern: there are more hours of daylight, more time is spent outdoors and the skin receives much more solar radiation than in winter. However, this assumption is not always true. Various factors inherent to daily routine cause many people to maintain insufficient levels of vitamin D even in the middle of summer.
In this article we review how the synthesis of vitamin D through the sun really works, what limits it and in which cases it makes sense to maintain supplementation during the warm months.
How does the body synthesize vitamin D through the sun?
The role of UVB radiation
The skin produces vitamin D3 when ultraviolet B (UVB) radiation from the sun comes into contact with a cholesterol derivative present in the skin layers. This process converts that molecule into previtamin D3, which is then transformed into the active form that the body can use. For this reaction to occur, the skin needs to receive sufficient intensity of UVB, something that depends on more variables than is usually thought.
Factors that reduce synthesis even if it is sunny
The fact that it is summer does not guarantee optimal synthesis of vitamin D. These are the factors that most affect it:
- Skin phototype: The more melanin, the longer exposure time is needed to synthesize the same amount of vitamin D.
- Use of sunscreen: Sunscreens, necessary to protect the skin from UV damage, significantly reduce UVB radiation that reaches the deep layers of the skin.
- Latitude and time of day: UVB intensity varies greatly depending on geographical location and only reaches effective levels in certain time zones.
- Age: The skin's ability to synthesize vitamin D naturally decreases with age.
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Indoor Lifestyle: Office days, teleworking or gym training routines limit real sun exposure, even in summer.
Why is vitamin D deficiency more common than it seems, even in summer?
The combination of these factors explains why numerous studies continue to detect insufficient levels of vitamin D in the summer, especially in athletes exposed to a demanding volume of training, people who work indoors, use sun protection daily or are over 50 years old.
Vitamin D3+K2: why are they recommended together?
What does vitamin D3 provide?
Vitamin D3 contributes to normal functioning of the immune system, to the normal absorption and utilization of calcium and phosphorus, and to the maintenance of normal bones and muscle function.
What role does vitamin K2 play?
Vitamin K contributes to normal blood clotting and the maintenance of bones in normal conditions. Due to its role in calcium metabolism, It is usually combined with vitamin D3 in the same product, since both participate in processes related to the salud bone.
Who should consider continuing supplementation in summer?
Not the entire population needs supplementation in the warm months, but there are profiles in which maintaining it usually makes more sense:
- People who use sunscreen daily, especially on the face and exposed areas.
- Office jobs or teleworking with little real sun exposure.
- Skins with high phototypes (greater amount of melanin).
- People over 50 years of age, due to the lower capacity for skin synthesis.
- People who train mainly indoors (weight room, functional training box, indoor pool).
- Athletes with a demanding volume of training with intense physical wear
- Those who live in areas with less sunshine even in summer.
How to choose a vitamin D3 + K2 supplement?
When choosing a supplement, it is advisable to look at two aspects: that it combines both vitamins in the same formula and that the dose is clearly indicated per dose.
This makes it easier to adjust intake to individual needs and maintain consistency, which is the factor that most influences medium-term results.
The Vitamin D3 + K2 from AMIX It is a formula designed and measured to fulfill the function of both vitamins in the body. It is also a format with magnesium and zinc, carrying out a complete action on strengthening bones, improving defenses and reducing fatigue.
Frequently asked questions
Can I have a vitamin D deficiency in summer?
Yes. Increasing hours of sunshine does not automatically imply sufficient synthesis, since factors such as sunscreen, indoor lifestyle or age can limit vitamin D production even in the sunniest months.
How much sun do I need per day to synthesize vitamin D?
There is no universal figure, since it depends on the phototype, latitude, time of day and the surface of skin exposed without protection. That is why many people do not reach optimal levels with daily sun exposure alone.
Can vitamin D3 + K2 be taken all year round?
Yes, it is a supplement that can be maintained continuously throughout the year, adjusting the regimen to individual needs.
Does sunscreen block vitamin D synthesis?
Sunscreen significantly reduces the amount of UVB radiation that reaches the skin, which in turn limits the synthesis of vitamin D, although its use is still essential to protect the skin from ultraviolet radiation.
Conclusion
Summer helps, but it is not always enough. Factors such as the use of sun protection, living indoors, age or skin phototype can cause vitamin D levels to not be optimal even during the most sunny time of year. Evaluating one's own context and, if necessary, maintaining D3+K2 supplementation is a simple way to cover this need constantly throughout the year.
Get your Vitamin D3 + K2 supplement on the website AMIXSTORE.
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