Suppose you live in a sun-starved part of the globe. Maybe you’re in your pumpkin-spiced latte era as summer is well and truly gone. Or perhaps you want to find alternative sources of the essential nutrients that keep your body well-oiled. Whatever the case, you might wonder: Do sunbeds provide vitamin D? And can they be counted upon to reliably help with vitamin D deficiency?
If you’re asking these questions, we’ve got the answers. And as you might expect, it’s less straightforward than a simple yes or no. Indeed, to get to the bottom of it, we’re going to have to take a step back by asking another, equally important question: what is vitamin D and why is it crucial for our bodies? Let’s crack on.
*Disclaimer* The information in this post is not intended to be medical advice. Always consult a healthcare professional regarding any medical condition before pursuing treatments.
Laying the groundwork: what is vitamin D and why is it essential to the human body?
Vitamin D, colloquially known as the “sunshine vitamin”, was first identified in 1920, opening the door to a whole new field of research, primarily focused on nutritional deficiency diseases.
Something of a misnomer, the chemical is lumped in with a collection of fat-soluble vitamins even though it’s a bit different technically speaking. So what is it to be precise? Rather than being a vitamin in the traditional sense, it acts more like a precursor to a hormone that our bodies can produce when we’re exposed to sunlight.
Without going too deep into the science, it’s helpful to know that there are two major types of vitamin D: vitamin D2 and vitamin D3. The former (scientifically ergocalciferol) is derived from fungi and yeast, while the latter (cholecalciferol) is produced in the skin in response to sunlight. In other words, you can consume it as part of your diet or by absorbing light.
The role of vitamin D in the body
Vitamin D plays several vital roles in maintaining health. It’s needed for the absorption of calcium and phosphorus, both of which are critical for bone health. A deficiency in vitamin D can lead to conditions such as rickets in children and osteoporosis in adults, which are characterised by weak or brittle bones.
Beyond its skeletal benefits, vitamin D is also implicated in immune system function, muscle health, and may even play a role in mood regulation, which is why it has garnered nicknames such as the “happy vitamin.”
How do sunbeds work?
Sunbeds operate by emitting ultraviolet (UV) light, which mimics the sun’s rays. They achieve this through specially designed fluorescent bulbs that produce both UVA and UVB rays. These bulbs are strategically placed to ensure even exposure across the body, allowing users to achieve a consistent tan.
Modern sunbeds are also equipped with advanced features that allow users to control their tanning sessions with greater precision. This means you can adjust the timing and frequency of your sessions to suit your skin type and desired tan.
Most types of sunbeds come with timers that help you track how long you’ve been exposed to the UV light, ensuring you don’t overdo it. Many models also have adjustable intensity settings, so you can choose the level of UV exposure that feels right for you. This is especially advantageous for those with lighter skin types, who may benefit from shorter sessions.
So, do sunbeds provide vitamin D?
Time to answer our central question: do sunbeds provide vitamin D? Technically, yes.
Sunbeds emit ultraviolet (UV) light, specifically UVB rays, which are the same type of rays that help our skin produce vitamin D when we’re exposed to natural sunlight. The idea is that by lying under these artificial lights, the body can synthesise vitamin D just like it would outdoors. However, the effectiveness of sunbeds in this regard can vary significantly based on the type of bulbs used and the duration or frequency of exposure, so do research the models before trying them.
It’s true, low-level UVB exposure from sunbeds has many benefits, from vitamin D production to the aesthetic appeal. Plus, indoor tanning is a better option for maintaining a golden skin tone compared to spray tanning, which may irritate sensitive skin. However, it’s a good idea to build in healthy habits into your routine wherever possible, and consider sunbeds a contributing factor to your vitamin D levels alongside a balanced diet and lifestyle choices.
Artificial vs natural UV
While there is a correlation between UVB exposure and vitamin D production, it’s essential to note that this doesn’t mean sunbeds are the most reliable source.
Natural sunlight is a more balanced way to obtain vitamin D, as it includes both UVA and UVB rays, along with other beneficial wavelengths.
This said, when the days grow shorter and the sunlight weaker, vitamin D deficiency is more likely to strike. This means that sunbeds can pose a good alternative for those seeking to boost their mood whilst maintaining/developing their tan when natural sunlight is hard to come by.
Can a sunbed help with vitamin D deficiency?
For those who are unable to get enough sun exposure due to geographical location, lifestyle, or health issues, sunbeds may seem like a potential solution. Sunbeds can contribute to vitamin D production and supplement dietary sources of vitamin D, such as fatty fish, fortified foods, and supplements recommended by health professionals.
The causes of vitamin D deficiency
Several factors can contribute to vitamin D deficiency, and understanding these can help you take proactive steps to maintain healthy levels.
Location
If you reside in northern regions (latitudes north of 37°), you may be at a higher risk for vitamin D deficiency. In these areas, your skin might not produce any vitamin D from sun exposure during the winter months when sunlight is scarce.
Age
As you age, your skin’s ability to produce vitamin D decreases. For instance, individuals over the age of 65 generate only about one-fourth as much vitamin D as they did in their 20s, making them more susceptible to deficiency.
Skin tone
Skin pigmentation also plays a role. People with darker skin tones typically have lower levels of vitamin D compared to the white population as reported by the Office for Health Improvements and Disparities. This difference arises because melanin, which gives skin its colour, reduces the skin’s ability to produce vitamin D in response to sunlight.
Weight
Obesity can also impact vitamin D levels. If your body mass index (BMI) is above 30, you may have lower blood levels of vitamin D. This is because vitamin D is stored in fat tissue, meaning that individuals with higher body fat percentages often have less of the vitamin circulating in the blood where it can be used by the body.
Diet
Dietary sources of vitamin D are limited. Very few foods naturally contain this vital nutrient. To combat vitamin D deficiency and conditions like rickets, governments began fortifying milk with vitamin D in the 1930s. Some breakfast cereals and certain types of orange juice may also be fortified, but this varies by brand. Therefore, the amount of vitamin D you get from food depends significantly on your dietary choices and how much fortified milk or other sources you consume.
Certain health conditions
Specific health issues can hinder the absorption of vitamin D. Conditions such as inflammatory bowel disease, liver disease, or cystic fibrosis can interfere with your body’s ability to absorb this important nutrient, leading to deficiencies.
Common symptoms
Symptoms of vitamin D deficiency can be subtle but may include fatigue, bone pain, muscle weakness, and an increased risk of infections. In children, a deficiency can lead to more severe conditions such as rickets, characterised by soft bones and abnormalities.
What constitutes healthy vitamin D levels?
According to the NHS, to maintain healthy vitamin D levels, the daily requirements vary by age. For children aged one year and older, and for adults, the recommendation is 10 micrograms (mcg) of vitamin D per day. For babies up to one year old, they need slightly less, ranging from 8.5 to 10 micrograms daily.
It’s helpful to understand that a microgram is a very small unit of measurement; 1,000 times smaller than a milligram. You might also see vitamin D amounts expressed as International Units (IU). To put it simply, 1 microgram of vitamin D is equivalent to 40 IU. Therefore, if you see that you need 10 micrograms of vitamin D, that’s the same as 400 IU. Keeping these levels in check is essential for your overall health and well-being.
Using sunbeds with vitamin D deficiency
If you’re considering using sunbeds to help address a vitamin D deficiency, you may be wondering if it’s a viable option. While sunbeds that emit UVB rays can promote vitamin D production, there are important factors to consider before diving in.
Addressing your skin type and health history
Before using a sunbed, it’s crucial to evaluate your skin type and any relevant health history. If you have very fair skin, a history of skin cancer, or any conditions that make your skin sensitive, it’s advisable to consult a healthcare professional before using sunbeds to boost your vitamin D levels.
Considerations to mull over
Once you’ve determined that you’re a suitable candidate for sunbed use, there are several important points to keep in mind:
- Frequency of use: If you’re new to sunbeds, starting with one to two sessions per week is a reasonable approach. Make sure to allow at least 48 hours between sessions to give your skin time to recover.
- Settling on the right sunbed regimen: On top of the frequency of use, there’s timings to consider. If you’re tanning with fair skin, for example, you’ll need to start with much shorter sessions than someone with darker skin and more melanin.
- Finding the right sunbed: Different sunbeds offer various features, including adjustable UV output and cooling mechanisms. Selecting a bed that suits your needs can enhance your experience.
- Skin preparation: Proper skin preparation is a big part of the tanning process. Gently exfoliate before your session and ensure your skin is clean and free from any lotions or products that might interfere with UV exposure.
Best practices
When using a sunbed, especially with a vitamin D deficiency, adhering to safety guidelines is vital. If you have any open wounds or skin irritations, it’s best to wait until they’ve healed before using the bed.
Applying a tanning solution specifically formulated for sunbed use is also recommended, even if you’re trying to increase your vitamin D levels. Opt for a fragrance-free and hypoallergenic option if your skin is particularly sensitive. Additionally, make sure to moisturise your skin adequately after your session to help maintain its health and hydration.
Using sunbeds responsibly can help bridge the gap during these sun-starved periods, but prioritising a balanced approach that includes safe sun exposure and nutrition remains key to maintaining overall health. So don’t forget to take the appropriate levels of supplements when you need them and enrich your diet with a variety of good, healthy foods.
Recap: do sunbeds provide vitamin D?
Yes. Sunbeds can stimulate some production of vitamin D as they emit UVB rays, which are then absorbed via the skin. Sunbed use should be approached carefully and regarded as a supplemental option to safe sun exposure, a balanced diet rich in vitamin D, and then supplements when necessary. Always consult a healthcare professional to determine the best approach for your individual needs.