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Here are 13 of the best vitamin D supplements, according…. Health Conditions Discover Plan Connect. Morning or Night? 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:. Very few foods contain significant amounts of vitamin D, so people can ensure they get enough of the vitamin by scheduling regular time outdoors.
It is essential to remember, however, that too much sun exposure can burn the skin and potentially lead to skin cancer. Vitamin D helps the body to absorb calcium, which is one of the main building blocks of bone.
The body also needs vitamin D to keep the nerves, muscles, and immune system working properly. Vitamin D deficiencies can cause soft bone conditions such as rickets or osteomalacia, and the porous, fragile bone condition called osteoporosis.
However, spending time in the sun without sunscreen can cause sunburn and may contribute to the development of skin cancer. Others may not be able to adequately release vitamin D into their blood circulation from fat cells.
Also, certain individuals may not activate vitamin D to a usable state. These people may find themselves at risk of vitamin D deficiency, including:. In the United States, the recommended daily intake of vitamin D from food or supplements is as follow:. When exposed to the sun, your skin can manufacture its own vitamin D. Leffell, MD , chief of Dermatologic Surgery. Another avenue to get vitamin D is by taking supplements.
These come in both pill and liquid form. They are generally recommended for people with fat absorption issues, lactose intolerance, milk allergies, as well as for people with darker skin tones or with certain medical conditions that prevent them from going outdoors. Through a process called hydroxylation, the liver and kidneys turn the stored vitamin D into the active form the body needs called calcitriol. Those are the basic facts, but some questions might remain: How should you get vitamin D?
How much should you get and when should you worry about your levels? In light of these common questions, our Yale Medicine doctors help clear up some confusion about vitamin D, separating fact from fiction. Vitamin D is stored in fat.
Modest increases above the RDA are not likely to cause harm. The child, who developed high blood calcium hypercalcemia , had to be hospitalized and treated with several types of medications to get the calcium levels down to normal levels. You can now get 50, IU tablets over the counter.
There are patients with specific issues who might need a prescription for high levels of vitamin D, but for most people, that amount will raise your vitamin D level too high. Babies should be getting smaller amounts in their first year of life, between and IU.
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