It is estimated that 85-99% of the population may be deficient in vitamin D. This is startling since vitamin D is critical in: • Fat metabolism • Cancer prevention • Autoimmunity • Fertility • Insulin resistance • Diabetes • Cardiovascular disease • Anti-inflammation • Mood
15-30 minutes of sun per day is about what a person needs, but this depends on various factors such as nationality and skin type. To determine if you're getting sufficient sun exposure or need to supplement vitamin D, I recommend getting an inexpensive vitamin D blood test. You’ll want your levels to be above 30ng/ml but there is a lot of research that tends to suggest much higher.
There are ideal times to be in the sun so that your body can make vitamin D. Going out sometime from sun-up through noon should be adequate. You can use the app D-Minder to track your Vitamin D levels or go to the Sun or Moon Altitude Table and determine when the sun is 50 degrees or higher in your demographic area. This is the optimal time to get sun for vitamin D purposes.
Before putting sunscreen on, consider that "The majority of sunscreens are geared to protect you against burning (UVB) rays, but too many UVA rays and not enough UVB promotes vitamin D breakdown.", according to Dr. Anastasia Boulais. So put protective clothing on or some broad-spectrum sunscreen on AFTER you get your needed dose of sunshine.
It's especially difficult to get adequate vitamin D in the Winter months. We are out in the sun less and the sun's angle in the sky is not ideal for getting the proper rays for vitamin D production in the body.
Supplementing with a liquid Vitamin D that contains 1000-5000IU may be your best bet to ensure you're getting the appropriate amount each day, especially during the Winter.
Vitamin D3 - The Ideal Form of Vitamin D Vitamin D is well known for the role it plays in helping to regulate calcium and bone metabolism. As we age, vitamin D status declines. If given the same amount of light, a younger person can produce more vitamin D compared with an older individual. When advancing age is combined with northern latitudes, one can quickly become deficient in vitamin D.
Numerous scientists now feel that supplementation with vitamin D (specifically D3 rather than D2) at levels greater than previously thought necessary is critical to helping maintain healthy bone remodeling as we age.