Thanks to flickr.com/photos/funkyah/ for use of this image.
The most natural way to get vitamin D is by exposing your bare skin to sunlight (ultraviolet B rays). This can happen very quickly, particularly in the summer. You don’t need to tan or burn your skin to get vitamin D. You only need to expose your skin for around half the time it takes for your skin to turn pink and begin to burn.
The amount of vitamin D you get from exposing your bare skin to the sun depends on:
- The time of day – your skin produces more vitamin D if you expose it during the middle of the day.
- Where you live – the closer to the equator you live, the easier it is for you to produce vitamin D from sunlight all year round.
- The color of your skin – pale skins make vitamin D more quickly than darker skins.
- The amount of skin you expose – the more skin your expose the more vitamin D your body will produce.
- The time of year
The paler your skin type the more easily your skin can produce vitamin D.
So, if you have skin type I to III, you produce vitamin D more quickly than if you have skin type IV to VI.
or example, if you have skin type I, it might take around 15 minutes of sun exposure to get the vitamin D you need, while if you have skin type V or VI, it might take up to six times longer (up to 2 hours).
Keep in mind - Sun exposure only works if you are NOT WEARING SUNSCREEN.
- The amount of skin you expose. The more skin you expose, the more vitamin D you can produce.
- How old you are. As you get older, your skin has a harder time producing vitamin D.
- Whether you’re wearing sunscreen. Sunscreen blocks a lot of vitamin D production.
- The altitude you’re at. The sun is more intense on top of a mountain than at the beach. This means you make more vitamin D the higher up you are (at higher altitudes).
- Whether it is cloudy. Less UVB reaches your skin on a cloudy day and your skin makes less vitamin D.
- Air pollution. Polluted air soaks up UVB or reflects it back into space. This means that if you live somewhere where there is lots of pollution, your skin makes less vitamin D.
- Being behind glass. Glass blocks all UVB, so you can’t make vitamin D if you’re in sunlight, but behind glass.
Your body gets most of the vitamins and minerals it needs from the foods that you eat. However, there are only a few foods that naturally contain any vitamin D. Most foods that contain vitamin D only have small amounts, so it’s almost impossible to get what your body needs just from food.