Factor #1: Sunscreen Use: In order for the skin to make Calcitriol (Vitamin D), it is necessary that the skin gets UVB rays from sunlight. For this reason, sunscreens that block sunlight's UVB radiation also inhibit your skin from manufacturing Vitamin D (Calcitriol). This is an very important factor to keep in mind, especially because sunscreen protects us from the sun's damaging effects, which can be caused by the very same rays, including premature aging of the skin and skin cancer.
Factor #2: Amount of Melanin in the Skin: The melanin content of the skin also determines how well the skin can make Vitamin D (Calcitriol) from sunshine. The darker the pigmentation of the skin, the more difficult it is for your skin to produce Calcitriol (Vitamin D). This is because melanin functions as a natural sunscreen that filters out UVB radiation, which is very important for vitamin D manufacturing.
Factor #3: Percentage of Body Fat: Calcitriol is a vitamin soluble in lipids, which means it is stored in your fat tissue. The more body fat you possess, the more Calcitriol (Vitamin D) is deposited in the body lipids, which means less vitamin D makes its way into your circulation, this is called decreased bioavailability. Vitamin D deficiency is strongly correlated with obesity and many studies have shown that there is substantially decreased bioavailability of vitamin D in overweight people.
Factor #4: Your Age: Age also reduces the skin's ability to make vitamin D from sun light. Scientific studies have demonstrated that a 70 year old individual makes approximately 4x less vitamin D from the sun than a 20 year old. Knowing this difference is very important for the elderly who may spend an insignificant amount of time in the sunshine, and exclusively rely on daily exposure to the sun for their vitamin D requirements.
Although our skin is capable of producing plenty of vitamin D from the sun, the aforementioned factors influence the efficiency of vitamin D synthesis by our skin. It is extremely important to understand that vitamin D taken up through dietary sources is not influenced by any of these factors. The FDA (food and drug administration) daily requirement of vitamin D is only 400IU, however, several scientific studies contest this dosage and recommend a higher daily supplementation. The National Institute of Medicine has taken this in to account and recommends 2,000IU per day for healthy adults. Due to the lipid-solubility of vitamin D, doses higher than 10,000 IU daily may be toxic unless prescribed by a physicianwho has checked your circulating Vitamin D levels.
Factor #2: Amount of Melanin in the Skin: The melanin content of the skin also determines how well the skin can make Vitamin D (Calcitriol) from sunshine. The darker the pigmentation of the skin, the more difficult it is for your skin to produce Calcitriol (Vitamin D). This is because melanin functions as a natural sunscreen that filters out UVB radiation, which is very important for vitamin D manufacturing.
Factor #3: Percentage of Body Fat: Calcitriol is a vitamin soluble in lipids, which means it is stored in your fat tissue. The more body fat you possess, the more Calcitriol (Vitamin D) is deposited in the body lipids, which means less vitamin D makes its way into your circulation, this is called decreased bioavailability. Vitamin D deficiency is strongly correlated with obesity and many studies have shown that there is substantially decreased bioavailability of vitamin D in overweight people.
Factor #4: Your Age: Age also reduces the skin's ability to make vitamin D from sun light. Scientific studies have demonstrated that a 70 year old individual makes approximately 4x less vitamin D from the sun than a 20 year old. Knowing this difference is very important for the elderly who may spend an insignificant amount of time in the sunshine, and exclusively rely on daily exposure to the sun for their vitamin D requirements.
Although our skin is capable of producing plenty of vitamin D from the sun, the aforementioned factors influence the efficiency of vitamin D synthesis by our skin. It is extremely important to understand that vitamin D taken up through dietary sources is not influenced by any of these factors. The FDA (food and drug administration) daily requirement of vitamin D is only 400IU, however, several scientific studies contest this dosage and recommend a higher daily supplementation. The National Institute of Medicine has taken this in to account and recommends 2,000IU per day for healthy adults. Due to the lipid-solubility of vitamin D, doses higher than 10,000 IU daily may be toxic unless prescribed by a physicianwho has checked your circulating Vitamin D levels.
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Make sure to check out these helpful, relevant links: Vitamin D Supplements and Sauna Weight Loss.
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