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The gloomy winter months are over: this is how you make enough vitamin D

The scent of blossom and the bright rays of the sun are getting closer and closer. After a gloomy and dark winter, we need to replenish our vitamin D. That can sometimes be difficult without enough sun, because it is one of the few vitamins that we as humans can produce ourselves. But how many rays of the sun do you actually need? Subway put everything in a row for you: from how sunny it ‘must’ be to which sun power is needed for this.

Almost all of us enjoy it: a walk or bike ride through the fresh, but sunny spring weather. The sun caresses our skin for the first time again and we feel a bit happier. The vitamin D that our body then produces is very good for your immune system and it leads to better resistance. In addition, it ensures that calcium and phosphorus are better absorbed, which is good for your bones.

The fatigue complaints that people experience during the winter months have nothing to do with the vitamin D deficiency, according to “Vitamin D is not associated with complaints such as fatigue, dizziness or feeling unwell,” can be read there. But getting some fresh air between work, for example, does give you a boost. At least, that’s the opinion of the Subwayeditors.

How much sun power is needed?

Research has shown that you produce vitamin D approximately from sun power 3. This is because the so-called UV-B radiation can then reach the earth’s surface and your body can then produce the vitamin. After the winter, your skin easily absorbs the sun’s rays, because it is no longer used to the radiation. The effect is already noticeable from sun power 2.5. However, the UV-B radiation also ensures that you can burn, although this does not happen very quickly at sun power 3.

“In the near future we can get vitamin D again at the beginning of the afternoon. Between 12 noon and 2 p.m., the sun will reach sun power 3 again in many places,” says Jaco van Wezel of Weeronline. As soon as summer time starts, between 1 pm and 3 pm is the best time to make vitamin D, with the help of the sun.

The further we get into spring, the faster the vitamin is produced. But the risk of burning also increases. At sun strength 6-8 you have already produced enough vitamin D on a summer afternoon after ten to fifteen minutes, without burning. Around the longest day of the year, fair skin can burn in as little as five to fifteen minutes. You have no excuse not to apply proper sunscreen, because even with sunscreen, sufficient UV-B radiation reaches your skin. So you still get vitamin D.

Budget activities to get vitamin D

The vitamin D pills can therefore be put back in the cupboard, provided you spend enough time in the sun. It is a lot healthier to go outside and enjoy nature. Subway has listed a number of activities in an earlier article, with which you and your family or friends can enjoy themselves optimally. Don’t worry, these are activities for people with a small wallet. For example, a family activity such as foraging. Via the wild picking guide you can see where you can pick wild in various places in the country, such as blackberries, currants, but also oysters in Zeeland.

Fancy an exciting quest? Then take a look at They point you to a treasure near you with the help of GPS. During these fun activities there is enough time to produce vitamin D. Again: don’t forget to apply sunscreen!

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