UVB Lamps for Vitamin D

A Slight Vitamin D Deficiency

I recently received the results of a blood test, and I’m happy to report that my thriving lifestyle seems to be paying off—most of my markers looked excellent. However, I was surprised to find that I have a slight vitamin D deficiency. Apparently, it is hard to maintain optimal levels during the fall on the northern hemisphere. Despite being outside everyday and even a bit of supplementing, I still scored a small shortage.

Being the thriver I am, I of course plan to take action. After all, Vitamin D plays a critical role in maintaining the immune system. It also gives you strong bones and muscles and it fights off inflammation. And the list goes on. Vitamin D very much contributes to your thriving.

Enter Vitamin D Lamps

I am not alone, and maybe not even that bad of a case. Many people around the world suffer from vitamin D deficiency. This is often due to factors like limited sun exposure, especially in the winter months, or lifestyle factors like working indoors or wearing sunscreen. To combat this, some people turn to UVB lamps. These lamps promise an effective way to boost vitamin D levels.

Vitamin D Lamps, or UVB Lamps, therefore also have caught my attention. They might be an easy way to get some more “sunlight”. But are they really a good alternative? Let’s explore the matter and dive into the pros and cons of using UVB lamps for vitamin D deficiency.

What Are UVB Lamps?

UVB lamps are devices that emit ultraviolet B (UVB) radiation. UVB is a type of light that stimulates the skin to produce vitamin D. Together with UVA, UVB is part of the ultraviolet spectrum of sunlight.

UVB lamps are often used in medical or home settings, to help people who are unable to get enough vitamin D from natural sources. Should I add one to my routines as well? Let’s see what the pros and cons are.

The Pros: Why UVB Lamps Can Be Effective

1. Effective Solution for Vitamin D Deficiency

UVB lamps help really well for upping your vitamin D levels. For those who live in regions with long, dark winters for example, they can form a reliable and convenient solution. For some people, If you’re stuck inside for most of the day, especially in the colder months, getting adequate sunlight can be nearly impossible. UVB lamps, when used appropriately, can help bridge this gap. They provide a controlled dose of UVB radiation that prompts the skin to produce vitamin D, even when natural sunlight isn’t available.

2. “Natural Source” of Vitamin D

For some, the idea of using a UVB lamp feels more natural than relying on synthetic supplements. The human body is designed to produce vitamin D through sunlight exposure, and UVB lamps replicate this process. While supplements are often the go-to for correcting deficiencies, using a UVB lamp can mimic the body’s natural method of vitamin D synthesis.

The Cons: The Risks of UVB Exposure

1. Increased Risk of Skin Damage

One of the most significant risks associated with UVB lamps is the potential for skin damage. This unfortunately includes an increased risk of cancer. Just like prolonged exposure to sunlight, UVB radiation can damage skin cells. This may lead to mutations that cause skin cancer.

UVB lamps used for vitamin D production typically provide lower doses than tanning beds. However, they still carry the risk of overexposure. Over time, repeated use of UVB lamps could contribute to skin aging, sunburn, and in severe cases, even melanoma and other forms of skin cancer¹.

It’s also important to note that individuals who have a history of skin cancer or those at high risk should avoid UVB lamps altogether, opting for vitamin D supplements instead.

2. Lack of Regulation and Standards

Not all UVB lamps are created equal, and not all are regulated the same way. Some products on the market are not designed specifically for vitamin D production. Some may not deliver the right amount of UVB radiation. The lack of standardization means that people could be using a lamp that either overexposes them to radiation or under-delivers the necessary UVB light.

Additionally, people may misuse these lamps by using them for too long, without even knowing. Sessions with UVB lamps should be short and only a few times per week. The usage of UVB lamps can actually become quite dangerous quite fast. If you do not know exactly what you are doing, and what you are using, you should not be doing it at all. If you ask me, at least.

3. Quite A Big Investment

If you are like me and now would opt for a not too shabby UVB lamp model, you might be discouraged by the hefty price tag. A sturdy model could last for years, but it’s an investment of several hundred dollars.

Alternatives to UVB Lamps

To be honest, I am not to eager to go out and buy one right now. If, like me, you’re worried about the risks associated with UVB lamps, there are several other ways to ensure you get enough vitamin D:

1. Dietary Sources for Vitamin D

Foods like fatty fish (salmon, mackerel), egg yolks, and fortified foods (such as milk and cereals) are rich in vitamin D and can help maintain healthy levels without the need for UV exposure.

2. Supplements for Vitamin D

Vitamin D supplements, available in D2 (ergocalciferol) or D3 (cholecalciferol) forms, are an easy and safe way to correct vitamin D deficiency². They are effective without the risks of UV exposure and are widely recommended by healthcare providers. (Also, they are very easy to get, for example at Amazon.)

3. Good Timing for Natural Sunlight

Getting outside during daylight hours is a simple way to naturally boost your vitamin D levels. Timing is key—especially in fall and winter in the northern hemisphere. Around noon, when the sun is at its highest, your body can produce much more vitamin D than a couple of hours later or earlier.

Even if you can’t spend much time outdoors, stepping out briefly around midday can make a real difference for your vitamin D levels. However, keep in mind that during spring and summer, it’s off course best to avoid midday sun to protect your skin from overexposure.

Other Light Therapies

UVB lamps are not the only light therapy option that is popular today. While UVB lamps are specifically designed for vitamin D production, there are other types of light therapy that offer different benefits. Red Light Therapy, for example, can aid in cell repair and skin improvement. Even better, most colors on the light spectrum seem to have their own therapeutic benefits.

Conclusion: Proceed with Caution

UVB lamps can offer a convenient option for people who are unable to get enough vitamin D other sources. However, the potential risks associated with UVB exposure—especially the increased risk of cancer—really put me off. To fix my own (modest) deficiency, I will be upping my supplementation a bit. Furthermore, I will try to go outside during noon even more often than I do now.

If you do think about using a UVB lamp, it’s important to talk to a healthcare provider to weigh the benefits and risks. Together you can determine whether this treatment is appropriate for your situation. And if you do choose to use a UVB lamp, do your research on the quality of what you buy. And off course always follow the manufacturer’s guidelines carefully to minimize the risks.

References

1. https://www.sciencedirect.com/journal/journal-of-photochemistry-and-photobiology-b-biology/vol/221/suppl/C ↩︎
2. https://www.endocrine.org/clinical-practice-guidelines/vitamin-d-for-prevention-of-disease ↩︎