Indirect sunlight can still provide you with vitamin D. While direct sunlight is the most efficient way for your body to produce vitamin D, it is not the only source. When you sit in the shade, your skin is still exposed to scattered UVB rays, which are responsible for stimulating the production of vitamin D in your body.
UVB rays are the specific type of ultraviolet radiation required for the synthesis of vitamin D in the skin. When your skin is exposed to UVB rays, a chemical reaction occurs that converts a substance in your skin called 7-dehydrocholesterol into vitamin D3. This inactive form of vitamin D is then converted into its active form by further processes in the liver and kidneys.
Even though sitting in the shade reduces your direct exposure to UVB rays, some of these rays still manage to reach your skin. This is because UVB rays can be scattered and reflected by various surfaces, such as buildings, trees, and even the atmosphere. As a result, you can still receive some UVB exposure, even when you are not in direct sunlight.
It’s important to note that the amount of vitamin D produced in your body through indirect sunlight will be lower compared to direct sunlight. The intensity of UVB rays decreases significantly when they have to pass through layers of the atmosphere or objects. Therefore, the amount of time you need to spend in the shade to obtain sufficient vitamin D may be longer compared to being in direct sunlight.
Additionally, the amount of vitamin D your body produces also depends on other factors such as your skin type, age, time of day, and geographical location. People with fairer skin produce vitamin D more efficiently than those with darker skin tones. Older individuals may have reduced vitamin D production capacity, and the time of day and geographical location can affect the angle at which the sun’s rays reach the Earth’s surface.
If you are unable to spend enough time in direct sunlight or if you live in a region with limited sun exposure, there are other sources of vitamin D you can consider. Certain foods, such as fatty fish (e.g., salmon, mackerel), fortified dairy products, and eggs, naturally contain vitamin D. Additionally, vitamin D supplements are available over the counter and can be taken to ensure adequate intake.
While indirect sunlight may not provide the same level of vitamin D production as direct sunlight, it can still contribute to your overall vitamin D levels. Sitting in the shade allows your skin to be exposed to scattered UVB rays, which initiate the synthesis of vitamin D in your body. However, it’s important to balance sun exposure to minimize the risk of sunburn and skin damage. If you have concerns about your vitamin D levels, it is always recommended to consult with a healthcare professional.