Regular sun exposure is the most natural way to get enough vitamin D. To maintain healthy blood levels, aim to get 10–30 minutes of midday sunlight, several times per week. People with darker skin may need a little more than this.
Spending even a short time in the sun can provide the body with all of the vitamin D it needs for the day. According to the Vitamin D Council, this could be: 15 minutes for a person with light skin. a couple of hours for a person with dark skin.
To get an optimal vitamin D supplement from the sun at a minimal risk of getting cutaneous malignant melanoma (CMM), the best time of sun exposure is noon.
The Food and Drug Administration (FDA) recommended 1,000 IUs of vitamin D daily, which is equivalent to 10-15 minutes of sun exposure. Intervals amounting to 10-15 minutes of sun exposure every day may give you sufficient vitamin D, not only for skin health but overall health.
What About If I'm Wearing Clothes? A common misconception is that you can get vitamin D from the sun through clothing. This is not true, as the only way to trigger the chemical reaction that results in vitamin D production is for sunlight to reach your skin directly.
Most of this UVB radiation is absorbed in the epidermis and as a result when exposed to sunlight most of the vitamin D3 that is produced in the skin is made in the living cells in the epidermis.
Yes, you can still get mood-lifting, immunity-boosting vitamin D on a cloudy day. Full-spectrum sun is still happening behind that gray, cloud cover and the ultraviolet needed to trigger the synthesis of vitamin D is still evident.
Another study found that 30 minutes of midday summer sun exposure in Oslo, Norway was equivalent to consuming 10,000–20,000 IU of vitamin D ( 8 ). The commonly recommended daily dose of vitamin D is 600 IU (15 mcg) ( 3 ).
In summer a few minutes mid-morning or mid-afternoon (outside UV Index 3 or above) is generally adequate for vitamin D and in winter longer exposure times are needed. Refer to sunshine map below and check the UV index via the SunSmart app, myuv.com.au or Australian Bureau of Meterology website.
Vitamin D, also known as the “sunshine vitamin,” is synthesized in the skin following direct exposure to UVB rays. However, the UV index must be over 3 to make vitamin D, which usually occurs around midday between 10am and 2pm.
How Long Does It Take for Vitamin D to Work? If you have a vitamin D deficiency, you may notice improvements within 4-6 weeks of consistent supplementation. However, that timeframe can vary depending on what your baseline vitamin D levels are.
Virtually all commercial and automobile glass blocks UVB rays. As a result, you will not be able to increase your vitamin D levels by sitting in front of a sunny window, though much of the UVA radiation will penetrate the glass and may be harmful.
According to the national Institutes of Health, between five and 30 minutes of sun exposure to your unprotected face, arms, legs or back between the hours of 10 a.m. and 3 p.m. two to three times every week is enough for your body to produce all of the D3 it needs. Sunscreen can block vitamin D production.
According to Yale Medicine, vitamin D derived from sunlight is no better than the Vitamin D we get from supplements. They are functionally the same and can both boost vitamin D levels to a healthy range. The body can use supplemental and sunlight derived vitamin D in exactly the same way.
A tablespoon of cod liver oil has a whopping 1,360 IU of vitamin D. If that doesn't sound tasty to you, try foods like swordfish, salmon, tuna, and sardines. Orange juice and dairy products such as yogurt and milk are good choices, too. So are beef liver, egg yolks, and fortified cereals.
Oranges are one of the fruits rich in Vitamin D as its juice is fortified with calcium & vitamin D. This is one of the best sources of vitamin D for people who are lactose intolerant and cannot include milk & dairy products in their diet.
When vitamin D levels are low and the body isn't able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain and muscle weakness. In older adults, severe vitamin D deficiency (levels less than 10 ng/mL) may also contribute to an increased risk of falls.
Therefore, conditions that affect the gut and digestion, like celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis, can reduce vitamin D absorption.
You can reduce your risk by: Limiting your time in the sun, especially between 10 a.m. and 2 p.m., when the sun's rays are most intense. Wearing clothing to cover skin exposed to the sun, such as long-sleeve shirts, pants, sunglasses, and broad-brim hats. Sun-protective clothing is now available.
Official answer. Generally, it takes a few weeks of taking daily vitamin D supplements for vitamin D levels in the body to rise. Each 1,000 IU of vitamin D3 taken daily is expected to raise blood levels of 25(OD)D by 10 ng/ml after a few weeks.