The amount of time needed in the sun for the body to make vitamin D will be different for everyone since everyone’s body is different, but generally, you should get at least five minutes of sunlight a day.
What it is
Vitamin D is made in the body when sunlight hits the skin and reacts with cholesterol. This is why many say it is actually a hormone because the body can make it and cholesterol is needed just as it is for all the hormones in the body. The kind in supplements isn’t this natural kind but made from radiated sheep lanolin. If you’re like me, that doesn’t sound appealing in the least. So, get the vitamin D you need by being in the sun. The body can store what you don’t need right away for later use too!
There is also a small amount of vitamin D in foods like salmon, mackerel, herring, sardine, red meat, and eggs.
Why you need it
If you don’t have enough vitamin D, your body could pay the price. Vitamin d is important for the absorption of minerals that contribute to bone and muscle health. Being deficient in vitamin D could cause bones to become weak. Children lacking vitamin D could develop rickets.
Low vitamin D levels have also been linked to increased risk of cancers and other health conditions.
How to get it
A lot of products add vitamin D, most likely a synthetic or isolated form. These include milk, cereal, and some juices. To get it naturally, cells need to be exposed to ultraviolet B (UVB) from the sun. According to Colleen Moriarty, vitamin D gets stored in the body’s fat cells until it is needed. Although exposure to UVB increases risk of skin cancer, 15 minutes won’t do you harm. Eating fatty fish is also a good way to get vitamin D. You’ll produce vitamin D long before you start tanning or burning.
How much you need
Because vitamin D is stored in fat, if you’re a smaller person who gets large doses of vitamin D, you’ll have less storage. As a result, vitamin D can go into the blood and cause you to absorb too much calcium which can be toxic.
For infants, blood vitamin D levels should be between 20 and 50 ng/mL. For most healthy people, the recommended allowance is 600 IU a day. Older individuals may need more.
In addition, people with darker skin produce less vitamin D than people with light skin.
Seasons affect the amount available as well, so be sure to stock up your storage of vitamin D in the summer while you can. The time of day can also affect how much vitamin D you get. U.S. News provides that between 10 a.m. and 3 p.m. is the prime time for sun exposure. If you're outside at a time where your shadow is taller than you, you won’t be making any vitamin D.
Medical News Today writer Amanda Barrell provides that a person with fair skin could need 15 minutes in the sun to produce enough vitamin D and a couple of hours for a person with dark skin.
Takeaways
Regular exposure to sunlight is the most natural way to get the vitamin D your body needs. When sunlight hits our skin, it reacts with cholesterol to produce vitamin D! Vitamin D contributes to bone health and can reduce the risk of various health conditions. You may only need as little as 15 minutes of sunlight to get enough vitamin D; however, others may need up to a couple hours.