How to Get Vitamin D from Sun

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methods

1Exposing Your Skin to the Sun

2Taking a Vitamin D Supplement

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Tips and Warnings

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Though you can get vitamin D from some foods and in supplements, the main source of vitamin D is through exposure to sunlight. This vitamin helps your body absorb calcium and allows your immune system to function properly. Low levels of vitamin D can increase your risk of autoimmune diseases and certain cancers as well as diabetes, high blood pressure, and other medical conditions. You can increase your vitamin D levels by exposing your skin to the sun. You can also take vitamin D supplements if you are not able to get enough sun every day.

Steps

Method 1

Method 1 of 2:

Exposing Your Skin to the Sun

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   Spend five to 30 minutes outside in the sun between 10 am and three pm. Your skin cells are stimulated to make vitamin D after they are exposed to ultraviolet B (UVB) rays from the sun. To stimulate this process, you should spend five to 30 minutes in the sun without sunscreen between 10 in the morning and three in the afternoon. Do this at least twice a week and try to expose your face, arms, legs, and back to the sun.

   • Your location on the planet, such as your latitude, doesn’t make a significant difference in terms of the amount of UVB rays you are getting when you sit out in the sun. However, factors like the season, the time of day, the amount of cloud cover, air pollution, and the melanin content in your skin can affect your body’s ability to absorb vitamin D.
   • In the winter time, it can be more difficult to get five to 30 minutes of sun on your face and arms. Try to still spend time outside during the winter months, even if it is cold outside.
   • Keep in mind sun that is filtered through glass does not have very strong UVB rays, so getting sun indoors behind a window will not give you necessary amount of exposure to the sun. You will need to go outside and expose your face, arms, legs, and back to direct sunlight.
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   Apply sunscreen after 30 minutes in the sun. After you have spent five to 30 minutes in the sun, you should apply sunscreen that contains at least SPF 8 or higher on any exposed skin. The UVB radiation from the sun will increase your risk of skin cancer if you do not protect your skin.

   • You should make sure your skin does not feel like it is burning, too hot to the touch, tight, dry, or painful when you are in the sun. If you feel any of these symptoms, you should get out of the sun.
   • The American Academy of Dermatology recommends a broad-spectrum sunscreen that protects against UVA and UVB exposure. They recommend SPF 30 or higher. If you will be sweating or going in the water, look for a water-resistant sunscreen.
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   Go for more time in the sun if you have a darker skin tone. If you have a darker skin tone, your skin contains more melanin and you may need to spend more time in the sun to get the required amount of vitamin D. You should spend 10–40 minutes in the sun between 10 am and three pm at least two times a week or 15 minutes at a time three times a week. After enough time in the sun, you should put on sunscreen.

   • Vitamin D deficiency can lead to a higher risk of osteoporosis, heart disease, diabetes, autoimmune disease and cancer including colorectal, breast and prostate cancer. Individuals of African, Hispanic, and Indian descent are at a greater risk for these issues. So it is important that individuals with these backgrounds spend enough time in the sun and have sufficient vitamin D levels.
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   Avoid tanning beds. Though you may think you can get enough exposure to sun-like rays in a tanning bed, tanning beds do not help your body create vitamin D and can greatly increase your risk of skin cancer. Tanning beds can also cause premature aging, a weak immune system, eye damage, and an allergic reaction to artificial UVB rays.

   • Avoid using a tanning bed, even if you do not have time to go outside and sit in the sun during the day, or the weather outside prevents you from doing this. If you are unable to spend at least five to 30 minutes outside in the sun, you may want to consider taking vitamin D supplements to ensure your vitamin D levels are sufficient.
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Method 2

Method 2 of 2:

Taking a Vitamin D Supplement

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   Determine your recommended dietary allowance of vitamin D. You should get your vitamin D levels tested at least once a year by your doctor. You should check if you are getting your Recommended Dietary Allowance of vitamin D, which varies by age.

   • If you are zero – 12 months old, you should be getting 400 IU/ 10 mcg of vitamin D a day.
   • If you are one – 50 years old, you should be getting 600 IU/ 15 mcg of vitamin D a day.
   • If you are 51 – 70 years old, you should be getting 600 IU/ 15 mcg of vitamin D a day.
   • If you are over 70 years old, you should be getting 800 IU/ 20 mcg of vitamin D a day.
   • Women who are pregnant and/or breastfeeding should be getting 600 IU/15 mcg of vitamin D a day.
   • Keep in mind some individuals are at a greater risk for vitamin D deficiency, including breastfed infants, older adults, individuals who have limited exposure to the sun, individuals with darker skin, individuals with Inflammatory Bowel Disease and individuals who are overweight or obese. If you have any of these issues, you should make sure your doctor is monitoring your vitamin D levels and you are taking a vitamin D supplement.
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   Ask your doctor to recommend a vitamin D supplement. Most doctors can recommend a brand or type of vitamin D supplement that you can take. Vitamin D supplements often come in two forms, vitamin D2 and vitamin D3. Vitamin D2 is chemically synthesized from yeast and vitamin D3 is chemically synthesized from animal sources.

   • Your doctor should specify how much vitamin D you should be taking for your age and your medical history. Most doctors recommend 1000 IU of vitamin D3 a day to allow your body to absorb the vitamin D. Your doctor may recommend 2000 IU of vitamin D3 a day if you end up taking the D3 form.
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   Never take more than the recommended daily dose of vitamin D. Like other fat-soluble vitamins, vitamin D can be toxic when taken at high levels. Taking too much vitamin D can cause anorexia, weight loss, and heart issues, such as a dangerously high heart rate. Do not take more vitamin D than the daily recommended amount to try to increase your levels of vitamin D, as this could lead to negative health issues.

   • You should make sure your doctor tests your serum levels of vitamin D at least once a year to ensure they are at 50 nmol/L and not too high.
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   Be cautious when taking a vitamin D supplement with certain medications. Vitamin D can also interact negatively with certain medications, and these medications can actually inhibit your body’s ability to absorb the supplement. Speak to your doctor before you take a vitamin D supplement if you are on any medications to ensure they will not react negatively with the supplement.

   • Medications such as cholestyramine (Questran), colestipol (Colestid), orlistat (Xenical), aripiprazole, danazol, sucralfate, cardiac glycosides, and mineral oil can all cause complications when taken with vitamin D. Take your vitamin D supplement at least two hours after you take any of theses medications.
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Tips

• Increase your intake by eating foods fortified with vitamin D such as fortified milk, yogurt, liver, egg yolks, cheese, and canned tuna.
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• If you are a postmenopausal woman or a woman over 65, talk to your doctor about taking a magnesium supplement as well as vitamin D3.
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