Can you fill up on vitamin D in the solarium?

Can you get vitamin D in a solarium or is that just a myth? Here's what you really need to know about it and why the sun vitamin is so important in the cold season!

Are you worried about vitamin D deficiency in winter? Then you may have heard that you can top up your vitamin D in a solarium.

That would be really practical. After all, sunshine is in short supply again. Gray clouds, rain, frost and cool temperatures don't exactly make it easy for our immune system.

Above all, our body lacks the sun vitamin, vitamin D.

This much right away: In autumn and winter, many people feel listless. We miss the sun and long for the warmth of summer.

If you get one cold after another and just don't feel fit all round, then it could be due to a vitamin D deficiency. That wouldn't even be anything out of the ordinary. Almost all adults have low vitamin D levels in the winter months. This is because our body cannot produce it without the sun.

So what to do? Vitamin D supplements or better fill up on vitamin D in the solarium?

We've taken a closer look at what the sunbed and the sun vitamin are all about and tell you everything you really need to know!

Can you fill up on vitamin D in the solarium?

The solarium offers a kind of artificial sun and helps the skin to get a tan. The UV rays from the tanning salon stimulate melatonin production in the skin. But unfortunately that's about it. Dermatologists generally advise against going to a tanning salon because the risks to the skin are great and there are no positive effects.

It is almost impossible to produce vitamin D in a solarium. This is because our body needs UV-B rays for the sun vitamin. However, tanning salons generally only provide UV-A rays. Only in a few tanning salons can the devices also produce UV-B rays.

Many people use sunbeds in the cold season to get a tan or to protect their skin against sunburn.

The ultraviolet light from the solarium tubes colors the skin brown - often more orange than brown. However, you cannot produce vitamin D in a solarium with UV-A rays.

• UV-A rays: long-wave light in the 315 to 380 nanometer range.
• UV-B rays: short-wave light in the 280 to 315 nanometer range.

However, UV-B rays are also the rays that cause us to get sunburn. That's why tanning salons do without them. After all, who wants to give their customers sunburn?

Approximately 95 % of solar radiation consists of UV-A rays and 5 % of UV-B rays.

However, there are very different opinions on the subject. Some studies report that you can form vitamin D in the solarium, while others deny it.

The Ärztezeitung reports on a studyin which 60 volunteers regularly visited the tanning bed from October to February. In fact, an improvement in vitamin D storage was observed in them.

At the same time, the medical journal also emphasizes that the risks and benefits of artificial UV radiation must be weighed up carefully. Because the tanning bed is not supposed to be particularly good for the skin, reports dermatologist Dr. Johannes Müller-Steinmann from the Hautzentrum Kielwho clearly advises against solarium visits.

So what to do if you're stuck in thick jackets, stockings and boots in the winter and you're not sure if you'll be okay in the solarium?

How can I top up on vitamin D outside the solarium?

The best way to fill up on the sun vitamin is in the sun. However, this is only possible in the summer months. In winter, even on super sunny days, the angle of the sun's rays is not right. To be more precise, this is the case from October to March.

For you next year, this means spending at least 15 minutes in the sun every day. Without sun cream, preferably in swimwear and in the time window from 11 am to 3 pm. This is the only way to replenish your vitamin D stores. But because it's probably too late for that this year and it's been raining a lot, you'll need another tool.

The only thing that can really bring your vitamin D levels into balance is food supplements and an appropriate diet.

Vitamin D drops

I take vitamin D drops myself. And I do so from the end of September until March. They ensure that the body gets enough vitamin D and thus the immune system is increased.

You wonder how to take the drops?

I grab a drop with the pipette, put it on a teaspoon, which I fill with water beforehand. I put it in my mouth and then drink a glass of water. That's it. Vitamin D drops are very economical.

Food

Since you were wondering if you could fill up on vitamin D in the solarium and were disappointed, you could just eat lots of healthy foods, right?

Theoretically, yes. Practically, no. With a daily requirement of 20 µg vitamin D, you would have to eat 2 kg butter, 1 kg mushrooms, 100 g eel or 7 chicken eggs. And that every day.

It's clear that butter is not particularly healthy. I love mushrooms, but 1 kg of mushrooms every day - no thanks. Food only accounts for around 10 % of our vitamin D requirement. It doesn't work to fill our entire stores with it.

Vitamin D is in these foods!

What functions does vitamin D have in the body?

Vitamin D plays an important role in your body. It helps to absorb calcium, which in turn is important for strong bones and teeth. But that's not all! Here are some other health benefits of vitamin D:

1. Strengthening the immune systemVitamin D supports your immune system. You are less susceptible to infections and illnesses.
2. Muscle functionIt can help keep your muscles working well.
3. Heart healthAdequate vitamin D levels can reduce the risk of heart disease.
4. MoodIt can even have a positive effect on your mood and help to reduce depression.

Now that you know how important vitamin D is, let's talk about the risks of not having enough of it:

Weaker bonesA lack of vitamin D can lead to weaker bones. The risk of bone fractures is increased. Muscle weaknessYou could get muscle problems, such as cramps or weakness. Increased risk of illnessLow vitamin D levels can increase your risk of various diseases, including osteoporosis, cancer and autoimmune diseases.

Mood problemsIt could also negatively affect your mood and increase the risk of depression. Poorer immune defenseYour immune system could weaken, making you more susceptible to infections.

How does vitamin D production in the skin work?

When you are exposed to sunlight, especially UV-B rays, this light hits a substance in your skin called 7-dehydrocholesterol. This UV light converts the 7-dehydrocholesterol into precursors of vitamin D.

It then goes to your liver and kidneys, where it is converted into active vitamin D that your body can use.

What is the difference between sunlight and a solarium?

Natural sunlight is the best source of vitamin D. Why? Because it contains the right types of UV-B rays to help your body produce vitamin D. While tanning beds also provide UV-B rays, the quantity and quality can vary.

Another important point is safety. Natural sunlight is usually safe as long as you don't overexpose yourself to the sun and use sunscreen to protect your skin.

However, sunbeds can be more dangerous as they can emit more intense UV rays, which increases the risk of skin cancer.

If you need vitamin D, it's best to get it naturally through short and regular exposure to the sun. If you're thinking about using a tanning bed, talk to a doctor first to make sure it's safe for your skin and health.

Beware of premature skin ageing

Artificial UV light and the sun's rays promote faster skin ageing. UV-A rays penetrate deep into the skin and promote the formation of free radicals. They damage the connective tissue and prevent tissue renewal.

The skin loses elasticity, causing wrinkles to form.

If UV radiation gets out of hand, DNA damage can occur in the skin cells, which can promote skin cancer.

Can a visit to the solarium protect against sunburn?

A solarium produces light that is similar to the sun, but it does not protect your skin from sunburn. This is because UV-A radiation is the main way you get a tan in a solarium.

These rays ensure that your existing tan is intensified. More precisely, it leads to a darkening of the skin pigment melanin.

This may make you look tanner, but it won't protect you from sunburn.

To protect your skin from sunburn, you need UV-B rays. They stimulate the skin to produce more melanin. This is a natural protection against sunburn.

Even better protection is of course a sun cream that suits your skin type.

Who should never get vitamin D in a solarium?

Dermatologists generally recommend that all people avoid sunbeds. Tanning beds are said to increase the risk of health problems. However, sunbeds are particularly dangerous for the following people:

1. People with skin cancer or precursors of skin cancerIf you have had skin cancer or have signs of skin cancer such as conspicuous moles or skin lesions, avoid the solarium. The UV rays increase the risk of recurrence.
2. People with certain skin diseasesPeople with skin conditions such as eczema, psoriasis or other chronic skin conditions should not soak up vitamin D in a solarium. The UV rays can make skin problems worse.
3. People with skin types that are particularly susceptible to sunburnIf you have a very fair skin type that gets sunburnt easily, you should be careful and avoid the solarium as this can increase the risk of skin cancer.
4. Pregnant womenIt is recommended that pregnant women do not go to the solarium, as excessive UV radiation can increase skin sensitivity during pregnancy.
5. People on certain medicationsSome medications can increase the skin's sensitivity to UV rays. If you are taking medication, ask your doctor about this. This applies to sun rays as well as sunbeds.

Why you should have your vitamin D status checked

The problem with a deficiency is that it manifests itself in many different ways. This is because the sun vitamin plays a major role in a wide variety of tasks in the body.

Often a deficiency starts to show itself through sleep problems, also bad skin, frequent infections and concentration problems can occur. As you can see, very unspecific.

Therefore, it is worthwhile to have a vitamin D status done at the end of the summer. A deficiency is always present when the value is below 20 nanograms per milliliter.

Maybe you don't need to take vitamin D drops at all because you spend a lot of time outdoors. However, the probability is low because studies have shown that 91% of women and 82% of men are vitamin D deficient.

You can check your status with a doctor. To do this, he draws blood and sends it to the laboratory. If you don't want to wait in a waiting room full of cold viruses, you can simply do the test at home.

You can a vitamin D test at Cerascreen*. All you have to do is take three drops of blood at home and then send in the envelope free of charge. After 2 days you will have your result and know what your vitamin status is.

Our conclusion

If you want to fill up on vitamin D in the solarium, you should find out whether the devices can do this. However, all dermatologists advise against lying on the tanning bed. The far less dangerous variant is to rely on vitamin D drops as a dietary supplement. 1x a day a drop fills your stores and makes you ready to survive the winter.

All the best for you!

PS: As a very fair skin type, I prefer to stay away from the solarium and hide in my fluffy Jakce until the first warming rays of sunshine.

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