When deciding whether to acquire our required daily intake of vitamin D or protect our skin from UV rays, the age-old dilemma of whether to sit outdoors in the sun or not is one we all face. But how essential is basking in the sun when there are so many other options, including nutrition, oral vitamins, or topicals? For the complete guide, continue reading.
What Is Vitamin D?
One of the most important vitamins for biological activity is vitamin D. Our skin serves as a significant natural reservoir for its synthesis, which is prompted by UV radiation. The two primary sources of this vitamin are our gut and skin. This vitamin is produced in two different forms both of which are then further altered by our kidneys. It goes without saying that a lack of exposure to sunshine and a poor diet are two of the most prevalent causes of its insufficiency.
The production of vitamin D is also influenced by a person’s skin type (color), sex, body mass index, level of physical activity, use of alcohol, and vitamin D receptor polymorphisms. The amount of vitamin D that each individual requires is difficult to determine since it depends on the temperature, season, and food. However, the typical adult should try to consume 600 International Units (IU) daily. Salmon, eggs, mushrooms, milk, and other fortified foods are excellent sources.
But can your skin suffer from a vitamin D deficiency? It turns out that its deficiency may have a detrimental effect on the skin since it is linked to impaired immunological function, increased inflammation, and lower insulin sensitivity. Skin barrier deterioration due to impaired immune function raises the risk of infection and increases dryness. Inflammatory diseases including acne, eczema, and rosacea may become worse when there is more inflammation. Although we often link diabetes with impaired insulin sensitivity, disruption of this system may also result in glycosylated collagen and exacerbated acne (this makes collagen stiff and age prematurely).
For people who are deficient, supplements may be taken orally. It can also be used topically with a prescription to treat inflammatory diseases. Some over-the-counter cosmetic products, such as oils and moisturizers, also contain vitamin D. Studies on the advantages of topical vitamin D for healthy skin, however, are few.
What benefits does vitamin D have for skincare?
Vitamin D is utilized to strengthen the skin’s barrier (preventing moisture loss and dryness), strengthen the skin’s immune system, and provide protection from the environment.
We now know that topical application of vitamin D may have the same anti-inflammatory effect when used generally, so it may help calm skin prone to redness. It was previously used to treat disorders like psoriasis, which is an inflammatory skin condition. This is due to the antioxidant effects of vitamin D, which assist to counteract free-radical damage and reduce inflammation. But a skilled dermatologist should always be consulted for skin diseases like psoriasis.
The antibacterial effects of vitamin D may help to prevent acne. When applied just before exposure to the sun, it inhibits the effects of UV radiation, preventing the development of fine wrinkles and sun spots on the skin, according to research. Naturally, this does not imply that you should forgo sunscreen. Even in the cold, always use a high factor SPF throughout the day and reapply it often.
How to use vitamin D in skincare?
Brands are gradually beginning to design products with the key component, from serum to moisturiser. As a lipid, vitamin D is readily absorbed via the skin. Unlike vitamin C or retinol, vitamin D supplements may be used both in the morning and at night. Naturally, it all depends on personal choice.
Although it is advertised as a relaxing, soothing, and redness-reducing component, if you notice that it causes your skin to react, stop using it right once and see a certified dermatologist.
What distinguishes supplements from the products used in skincare?
You may get vitamin D orally as a supplement, as well as via meals like fish and dairy. Once within the body, sunlight transforms it into its active state. The health of your bones and skin depend on your body getting enough vitamin D. It possesses anti-inflammatory, antioxidant, and antibacterial effects when applied directly to the skin.
If you suspect you could be lacking in vitamin D, see your doctor since we cannot get it our bodies need from skincare.
Side Effects
Although topical vitamin D is typically safe to use everyday, depending on how it is made, it might irritate skin. Many of these products include oil, which may be excessively heavy for skin that is prone to acne and lead to pore blockage.
Although it is rather difficult to eat considerably too much vitamin D when taken orally, the fat-soluble vitamin may nevertheless lead to excess calcium accumulation, excess urination, nausea, vomiting, mental disorders, and renal failure. This only applies in the case of excessive supplementing, which should only be carried out under the supervision of a trained medical practitioner. In general, we advise limiting IU intake to no more than 4000 per day, but before including any supplements or vitamins in your routine, always see your doctor.
Other Forms
All forms of supplementation—oral, injectable, topical, and sun-stimulated—are beneficial for maintaining the health of the skin, according to Herrmann, however an actual deficit is easier to cure with oral or injectable supplements.
Daily supplementation is a safer alternative to sun exposure and an efficient strategy to restore low levels. This method provides a ton of unmistakable health advantages without raising the danger of early wrinkles or skin cancer. Williams advises speaking with a board-certified dermatologist to get a blood test done to check your level and decide the right dose if you’re worried you could be low.
Let’s now talk about the contentious practice of sun exposure. Is it feasible to avoid skin cancer while yet obtaining adequate vitamin D from the sun? The doctors concur. Our bodies produce this vitamin as a result of sun exposure. The quantity required, nevertheless, is surprisingly little to synthesize enough. In fact, even when you are using sunscreen, accidental sunshine exposure is plenty. The idea that you must spend time in the sun to enhance your vitamin D levels is a complete fiction. Do you need any more persuasion? The amount of sunshine needed to make your skin somewhat pink a day after exposure is essentially how much sunlight you need to be exposed to. This amount will obviously fluctuate based on how much melanin your skin has. Your body will reach its maximum level of skin-based production far earlier than this, therefore baking at the beach is most definitely not required.
Recommended Products:
Murad Multi-Vitamin Infusion Oil
Murad’s facial oil contains calming natural oils and fatty acids intended for added hydration and protection—just a bonus! Vitamin D is one of the main ingredients.
This product includes representation from all the main antioxidants. Pollutants and dry skin can’t stand a chance against this cream when combined with a dose of hyaluronic acid.
