Your Luminette
While other vitamins are primarily obtained through food, the body can produce vitamin D when the skin is exposed to sunlight. Thus, during winter, when there is less sunshine, the body produces less vitamin D. This can lead to vitamin D deficiency and cause issues such as muscle weakness, bone pain, and an increased risk of fractures.
For this reason, as the winter days approach, your concern shouldn’t only be preparing for the cold but also how you’ll maintain adequate vitamin D levels. This is where light therapy glasses come in!
This article will discuss the importance of vitamin D, how light therapy can help you get this vitamin in the winter days, and other ways to keep your levels healthy throughout the cold, dark winter.
What is Vitamin D?
Vitamin D is a fat-soluble nutrient that plays a critical role in various bodily functions, making it essential for your overall health. It is perhaps best known for its contribution to bone health, as it helps the body absorb calcium and phosphorus, which are crucial for maintaining strong and healthy bones. Beyond that, vitamin D is also vital for supporting a robust immune system, aiding in the prevention of illnesses, and even promoting mood regulation by reducing the risk of depression and other mood disorders.
This important vitamin is present in only a few foods, such as fatty fish (salmon, mackerel, tuna), egg yolks, and fortified products like milk, cereals, and orange juice. However, relying on food alone to meet your vitamin D needs can be challenging, especially during seasons when sunlight exposure is limited. Thankfully, our skin can naturally produce vitamin D when exposed to direct sunlight. This is why vitamin D is often referred to as the sunshine vitamin, highlighting its direct connection to exposure to sunlight.
For many people, ensuring adequate vitamin D levels requires a combination of sunlight exposure, diet, and occasionally supplements. In winter, innovative solutions like light therapy glasses can also play a significant role in bridging the gap and keeping your body functioning at its best.
Benefits of vitamin D
Supports bone health
One of vitamin D's most important functions is calcium absorption. Vitamin D helps the body absorb calcium , which is needed for bone mineralisation and strength.
This means that without enough vitamin D, your body cannot absorb calcium properly, leading to weakened bones. In children, this can cause rickets (bone deformities). In adults, it can cause osteomalacia (softening of bones) and osteoporosis (fragile porous bones), increasing the risk of fractures.
Supports immune system
Vitamin D directly affects the function of several immune cells. For example, it enhances the ability of macrophages to engulf and digest pathogens.
Thus, vitamin D deficiency reduces the immune response while adequate vitamin D levels help regulate the immune system and make it easier for your body to fight infections and reduce the risk of autoimmune diseases like type I diabetes, rheumatoid arthritis, and multiple sclerosis.
Helps regulate mood
Vitamin D is involved in the synthesis of serotonin, a neurotransmitter that regulates mood, happiness, and sleep. As a result, low levels of vitamin D are associated with mood disorders, such as feelings of deep sadness often experienced during the winter months when sunlight is limited. Maintaining adequate vitamin D levels is important for preventing and treating mood disorders.
Supports muscle function
Vitamin D helps our human bodies absorb calcium, which is essential for muscle contraction. Also, vitamin D helps muscle precursor cells (myocytes) develop into mature muscle fibres. Thus, vitamin D optimises muscle strength and performance, while inadequate levels can compromise the development and growth of muscle fibre, leading to muscle weakness.
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Symptoms of vitamin D deficiency
Fatigue and weakness : Vitamin D deficiency can make you feel tired all the time, even after a restful night's sleep.
Bone and muscle weakness : Since vitamin D is important for healthy bones, low levels can cause weakened bones, leading to bone aches, joint pain, and muscle weakness.
Mood swings : Since vitamin D is involved in the production of serotonin that regulates mood, low vitamin D levels can cause mood swings, especially feelings of deep sadness during the winter.
Frequent illness: Vitamin D supports the immune system, enhancing our bodies’ ability to fight off illnesses. Thus, when deficient in this vitamin, there would be a general decrease in immune function, leading to more frequent colds and infections.
- Hair loss : Vitamin D regulates the hair follicle cycle, particularly in the growth phase when hair follicles grow new hair. Thus, Vitamin D insufficiency or deficiency affects the development of healthy hair, causing hair thinning or loss.
Individuals at risk of vitamin D deficiency
Older adults : Aging affects our skin, making it less efficient at triggering the production of vitamin D from sunlight. Also, older adults spend more time indoors, reducing sun exposure for vitamin D production.
People with dark skin : People with darker skin tones have higher melanin, which reduces the skin’s ability to produce vitamin D from sunlight.
People with limited sun exposure : When people spend most of their time indoors (due to their lifestyle, work, or health conditions), they will not get enough sunlight exposure to produce adequate vitamin D.
People who cover most of their body : The more skin is covered by clothing, the less UVB radiation the body receives for vitamin D production. Thus, women in Islamic communities who follow modesty or religious dress codes are at higher risk of vitamin D deficiency.
People living in Northern latitudes : The sun is weaker in regions farther away from the equator. As a result, people in Canada or parts of the northern U.S. have a higher risk of vitamin D deficiency. While not very far north, the UK is still located at a latitude where the sun’s angle during winter reduces the effectiveness of UVB rays for vitamin D production. So, people in the UK are also at risk of vitamin D deficiency.
- Obese individuals . Vitamin D is fat-soluble, meaning it is stored in fat tissues. In people with higher body fat, more vitamin D gets trapped in fat tissues, and less is available for use by the body, causing a deficiency.
How to get vitamin D naturally
Sunlight exposure : Get out more and get natural sunlight because our skin produces vitamin D when exposed to sunlight. In fact, when sunlight is abundant, our bodies can produce adequate amounts of vitamin D. Specifically, when 22% of uncovered skin is exposed to 10-15 minutes of sunlight during Summer or Spring (when sunlight is abundant), the body can produce up to 1,000 IU of vitamin D.
- Diet : Include lots of vitamin D-rich food in your diet, such as oily fish and egg yolks.
Effective methods to get vitamin D in winter
Sunlight is not strong enough for sufficient vitamin D production during the shorter, darker days of winter. Thus, as we move from Summer through Fall and into winter, our bodies produce less vitamin D from sunlight. As a result, we may suffer from vitamin D deficiency and the health hazards that come with it unless we can get this vitamin from other sources.
Dietary sources of vitamin D
While there are only a few food sources of vitamin D, eating these foods throughout winter can help you get ample amounts during the cold, dark months when there is limited sunlight for vitamin D production.
Consider eating at least two servings of fatty fish (such as salmon) each week from November to March. If you’re a vegetarian, drink at least 3 cups of fortified plant-based milk (such as almond, soy, or oat) each week.
Vitamin D supplements: Dosage and safety
Vitamin D3 supplements are super effective at raising blood levels of vitamin D. Therefore, taking a daily vitamin D supplement throughout the winter months will help you maintain healthy levels.
The appropriate dosage of vitamin D depends on the individual’s age and health status.
According to the National Institute of Health, the amount of vitamin D you need varies depending on age as follows:
Life stage |
Recommended amount |
Infant (0 -12 months) |
400 IU (10 mcg) |
Children (1 - 13 years) |
600 IU (15 mcg) |
Teens (14 - 18 years) |
600 IU (15 mcg) |
Adults (19 - 70 years) |
600 IU (15 mcg) |
Older adults (71 years and above) |
800 IU (20 mcg) |
Pregnant and breastfeeding women |
600 IU (15 mcg) |
Supplementation is generally safe for maintaining vitamin D levels during winter. However, you should take vitamin D supplements with caution because they are usually highly potent. Some provide up to 10,000 IU of vitamin D, and taking them over extended periods can easily lead to toxicity.
Light therapy for vitamin D
Since limited sunlight exposure is the leading cause of vitamin D insufficiency and deficiency in winter, exposing yourself to bright light that mimics sunlight can help. Specialised sun therapy lamps and devices emit bright light of the same wavelength and intensity as the sun to help your body produce vitamin D naturally during winter.
Expose yourself to this sun-mimicking light every morning during winter, and your body will produce adequate levels of the vitamin D it needs without worry of toxicity.
You may also like: Benefits of sunlight and how light therapy can help.
Overview of light therapy
Light therapy is a form of treatment that involves using artificial light to simulate natural sunlight to trick the body into thinking it is receiving sunlight, thereby producing the beneficial effects of sunlight.
How does light therapy help with vitamin D production?
Light therapy uses special devices to emit bright light of the same intensity as natural sunlight. When exposed to this artificial light, the body thinks it is natural sunlight, causing it to act as it would when exposed to natural sunlight.
However, standard light therapy does not boost vitamin D production as it does not emit the type of light necessary for this process.
Vitamin D production in the skin is triggered by UVB radiation in sunlight. Unfortunately, standard light therapy devices use bright white or blue light, which do not contain UVB rays. As a result, these standard devices can offer the other benefits of sunlight (such as regulating the sleep-wake cycle and improving mood) but cannot stimulate vitamin D production.
For light therapy that stimulates vitamin D production, you need special light therapy lamps that emit UVB rays. When your body is exposed to light, the UVB rays penetrate your skin, interacting with a compound called 7-dehydrocholesterol and producing vitamin D.
The special UVB-emitting lamps mimic the natural process of vitamin D synthesis that occurs when the skin is exposed to sunlight. You can use these UVB light therapy lamps at home during the cold winter days to compensate for natural sunlight and ensure consistent vitamin D production. Just switch on the lamp, and it will emit radiant energy of appropriate UV wavelength and intensity, stimulating vitamin D production in your skin.
Also read: Best light therapy lamps: How to choose.
Types of light therapy devices
Panel-style light therapy lamp
These are large and bulky light boxes that emit sun-mimicking bright light for light therapy. They have large surfaces, allowing them to emit more light than other light therapy lamps.
They also emit the required light intensity for vitamin D production (10,000 lux) from the farthest distances (up to 50 cm). This allows you to sit at a considerable distance from the lamp during your light therapy session.
However, you cannot move around during your session. And the size of these lamps makes them inconvenient for travel.
Compact light therapy lamps
Compact light therapy lamps are relatively small. Due to their small size, their light capacity is weaker, but the blue part of the spectrum is usually enriched, so they have the same effect as white light lamps.
These lamps are more travel-friendly. And they won’t take up too much space on your tabletop. However, like panel-style lamps, compact lamps are still immobile, so you cannot move around during your light therapy session. In fact, not only must you sit by the lamp during your light therapy sessions, but you also have to reduce head movement since the light is weaker.
Light therapy glasses
Light therapy glasses (also known as visors) are light therapy “lamps” designed to be worn as eyeglasses for a more calibrated light therapy treatment.
A light source is mounted on top of the eyeglasses, so when you wear them, the device sends sun-mimicking light directly into your eyes. Even when you turn your head and move around during your light therapy sessions, the light remains at the same distance from your eyes, ensuring optimal light therapy results.
Light therapy glasses are perfect for individuals who would rather not sit idly by a lamp for light therapy. With light therapy glasses, you can go about your normal routine during your light therapy sessions.
How to use a light therapy device
- Choose the right light therapy device : Ensure the light therapy device you choose emits up to 10,000 lux of light (as that is the light intensity that can trigger the natural production of vitamin D in the kin). When choosing light therapy devices for vitamin D, ensure the device emits UVB rays.
Position the light appropriately : Position the lamp 40 - 60 cm (16 - 24 inches) from your face. Do not look directly into the light, but ensure your eyes are exposed to it. When you choose light therapy glasses for winter blues, you just wear the glasses and won’t have to worry about positioning the device appropriately.
Use every morning for at least 30 minutes : Each light therapy session should last between 20 to 30 minutes. Consistency is also important. Ensure you use the device every day throughout the winter days. And it’s most effective to use the light early in the morning, preferably after waking up.
Tips for maximising vitamin D absorption
Spend time outdoors: If possible, spend some time outdoors during daylight hours. Though the sun may not be as strong, exposure to natural light (even in small doses) can still help your vitamin D intake.
Maximise skin exposure : The more skin exposed during exposure to sunlight or sun-mimicking light from UVB lamps, the more vitamin D your body can produce. Try to expose your arms, legs, and face to the light.
Avoid sunscreen : Sunscreen blocks UVB rays, which the body uses for vitamin D production. To maximise vitamin D production, spend time in the sun or sun-mimicking light without sunscreen.
Take vitamin D with healthy fats : Vitamin D is fat-soluble, meaning it is better absorbed when consumed with dietary fats. Thus, take vitamin D-rich foods or vitamin D supplements along with meals that contain healthy fats (such as avocado, olive oil, or fatty fish).
Maintain a healthy weight : Vitamin D is stored in fat cells. Excess body weight sequesters vitamin D, and you’ll require more to maintain sufficient levels. But with a healthy weight, you’ll need less to maintain adequate levels.
Conclusion
Order the innovative Luminette 3. Our body makes most of the vitamin D it needs from sunlight. Thus, getting sufficient vitamin D is challenging in winter when sunlight is less.
Thankfully, light therapy can compensate for limited sunlight exposure in winter. Light therapy with special lamps that emit radiant energy of appropriate UV wavelengths and intensity can stimulate vitamin D production in the skin.
Standard light therapy devices can also help you treat winter blues, improve focus and productivity, boost mood and mental health, improve sleep, and fight jet lag. The best standard light therapy devices are visors (light therapy glasses). Unlike regular light therapy lamps, visors allow light therapy on the go. You wear them as regular eyeglasses, and they’ll send sun-mimicking light directly into your eyes for a more calibrated and effective treatment.
The Luminette 3 is the best light therapy glasses you’ll find. They are lightweight and have an adjustable ergonomic nose rest, making them super comfortable. Ready to feel your best during the cold winter days?
FAQs
What is the best type of light therapy device for Vitamin D production?
Light therapy devices for vitamin D production must emit bright light having the same wavelength and intensity as sunlight. Since it is UVB rays in sunlight that the skin uses to produce vitamin D, light therapy lamps for vitamin D production must emit UVB rays. The light’s intensity must also be at least 10,000 lux.
How long should I use a light therapy device?
How long you use a light therapy device depends on what you use it to treat. When using light therapy to get vitamin D during winter, use the device every day throughout the cold dark months.
Is light therapy safe for everyone?
Light therapy is generally safe. However, it is not suitable for certain individuals like people with bipolar disorder, those with sensitive eyes or skin, and those with certain eye conditions.
Can I get too much Vitamin D from light therapy?
You cannot get too much vitamin D that is naturally produced in your body by exposure to sunlight or sun-mimicking light from light therapy devices. When you have sufficient vitamin D, your body will simply produce less. Thus, using light therapy to get vitamin D allows your body to produce as much as it needs without the risk of toxicity.
Can I use light therapy to treat other conditions besides Vitamin D deficiency?
You can use light therapy to treat a range of seasonal mood disorders (including winter blues) and disruptions to the body’s internal clock (resulting from shift work or high-speed travel across multiple time zones).
