Can you get enough vitamin d from the sun

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Stomach cancer. The sun is one of the best sources of vitamin D for the human body. Vitamin D is an essential nutrient for the body. The body needs vitamin D to absorb calcium.

Vitamin D also plays a role in bone growth, bone healing, and immune system function. This article looks at how the body gets its vitamin D from the sun, tips for maximizing vitamin D production, and other ways to get vitamin D.

People do not need to get a tan or burn to get vitamin D from the sun. The body will make all the vitamin D it needs for a day in about half the time it takes the skin to burn.

Where a person lives in relation to the equator also has a significant impact on how much vitamin D their bodies can make. In the United States, people in the sunnier southern states will find it easier to meet their vitamin D needs with sun exposure than those in the northern states.

This is especially true in the winter months when the sun is lower in the sky. It is important to note that when someone stays in the sun so long that their skin burns, they have a higher risk of developing skin cancer. Current advice is for people to stay in the sun for half as long as it takes their particular skin type to burn before covering up and retiring to the shade. This should give them all the vitamin D they need without increasing the risk of skin cancer.

The sun is our best natural source of vitamin D. 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:. It can last twice as long in the blood as vitamin D consumed orally Nair, How much vitamin D should you get daily?

But the body can only hold so much, and toxicity is possible. Good sources of vitamin D include fatty fish such as salmon and tuna , fish oil, fortified milk, eggs, and fortified breakfast cereals. For example, 3 oz. You could also take a vitamin D supplement. Vitamin D. Last updated July 13, Written by Michael Martin. Disclaimer If you have any medical questions or concerns, please talk to your healthcare provider.

Vitals Vitamin D is a prohormone that supports several key body processes. Our bodies can produce vitamin D when our skin is exposed to the sun. Most people can make enough vitamin D from being out in the sun daily for short periods with their forearms, hands or lower legs uncovered and without sunscreen from late March or early April to the end of September, especially from 11am to 3pm. It's not known exactly how much time is needed in the sun to make enough vitamin D to meet the body's requirements.

This is because there are a number of factors that can affect how vitamin D is made, such as your skin colour or how much skin you have exposed. But you should be careful not to burn in the sun, so take care to cover up or protect your skin with sunscreen before your skin starts to turn red or burn.

People with dark skin, such as those of African, African-Caribbean or south Asian origin, will need to spend longer in the sun to produce the same amount of vitamin D as someone with lighter skin. How long it takes for your skin to go red or burn varies from person to person. Cancer Research UK has tips to help you protect your skin in the sun.

Your body can't make vitamin D if you're sitting indoors by a sunny window because ultraviolet B UVB rays the ones your body needs to make vitamin D can't get through the glass. The longer you stay in the sun, especially for prolonged periods without sun protection, the greater your risk of skin cancer. If you plan to be out in the sun for long, cover up with suitable clothing, wrap-around sunglasses, seeking shade and applying at least SPF15 sunscreen.

During these months, we rely on getting our vitamin D from food sources including fortified foods and supplements. To ensure they get enough vitamin D, babies and children aged under 5 years should be given vitamin D supplements even if they do get out in the sun. Find out about vitamin D supplements for children.