Ways to improve vitamin D levels and reduce hair loss
When exposed to ultraviolet B (UVB) solar rays, your skin can synthesize this vitamin from cholesterol. Experts claim that most people can manufacture adequate vitamin D by exposing around 40% of their skin to the noon sun for at least 20 minutes without using sunscreen.
However, it could be challenging for people with darker skin to make enough vitamin D from the sun alone if they live more than 35 degrees above or below the equator or have darker skin. Other influencing factors to take into account include the season, height, cloud cover, and smog levels.
Additionally, the majority of physicians advise against prolonged sun exposure due to the elevated risk of skin cancer associated with prolonged UV exposure.
Diet and supplements
It is crucial to make sure your diet contains foods that are high in vitamin D or have been fortified with vitamin D for the reasons mentioned above. Fatty fish, mushrooms, fortified dairy or plant-based kinds of milk, eggs, liver, and various meats are a few examples.
For adults, the recommended daily/dietary intake (RDI) for vitamin D is currently established at 600 IU (15 mcg).
These recommendations, according to some experts, are much too low to maintain ideal vitamin D levels. Therefore it is recommended that your doctor examines your blood for vitamin D levels and determines how much supplementation is needed. The 30-100ng/mL range is often where optimal blood levels are found. A mild deficiency is typically characterized as a value below 20ng/mL, and a significant deficiency as one below 10ng/mL. A severe vitamin D insufficiency is defined as blood levels of less than 5ng/mL. Your doctor can advise hefty prescription doses if the levels are extremely low. A supplement with 800-4,000 IU (20-100 mcg) of vitamin D may be required if sunlight and diet alone are insufficient to maintain optimal blood vitamin D levels.