How to absorb vitamin D from the sun

Vitamin D is essential for healthy bones. Therefore, if you lack vitamin D, people will face a lot of bone and joint problems as well as seriously affect health. Absorbing vitamin D from the sun is a common practice, the right time is from about late March / early April to late September. Accordingly, you need to find a way to absorb vitamin D without risk. affected by the sun.

Our bodies make vitamin D from the skin when they are exposed to direct sunlight. Around late March/early April through late September, most people should be able to get all of the vitamin D we need from sunlight.
The body also gets some vitamin D from a few foods, including oily fish like salmon, mackerel, herring and sardines, as well as red meat and eggs. Vitamin D is also added to all infant formulas, as well as some breakfast cereals, full-fat, and other milk alternatives. The amount of vitamin D added to these products can vary and can only be added in small amounts. Manufacturers are required by law to add vitamin D to infant formula. Another source of vitamin D for the body comes from functional foods.

Most people can make enough vitamin D from short-term daily sun exposure. By using your forearms, hands or shins uncovered and without sunscreen from late March or early April to late September, especially between 11am and 3pm.
Currently, scientists still don't know exactly how much time in the sun it takes 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 the color of your skin or the amount of skin exposed to the sun. But when exposure to the sun absorbs vitamin D, care should be taken not to get sunburned, so pay attention to shield or protect the skin with sunscreen before the skin starts to redden or burn.
People with dark skin, such as those of African, Afro-Caribbean or South Asian descent, will need to stay in the sun longer to make the same amount of vitamin D as people with light skin than. The time it takes for sun exposure to cause skin burns varies from person to person. Your body can't make vitamin D if you're sitting indoors by a sunny window because ultraviolet B (UVB) rays (ultraviolet rays your body needs to make vitamin D) can't pass through glass. However, the longer you stay in the sun, especially for long periods without sunscreen, the higher your risk of skin cancer. If you plan to be out in the sun for long periods of time, cover up with suitable clothing, wear sunglasses, seek shade, and apply a sunscreen of at least SPF15.
MORE: How does UVB light help stimulate Vitamin D production?

In countries with a temperate climate, sunlight does not contain enough UVB radiation in winter (October to early March) for the skin to make enough vitamin D. During these months, the body should relies on getting vitamin D from dietary sources (including fortified foods) and supplements. Using tanning beds is not the way to make vitamin D.

Children under 6 months of age need to avoid strong direct sunlight. From March to October children should:
Cover with suitable clothing, including hats and sunglasses Spend time in the shade (especially 11am to 3pm) Apply sunscreen Sun at least SPF15 To make sure they get enough vitamin D for their bodies, babies and children under 5 years of age should get vitamin D supplements even if they are exposed to the sun.
SEE ALSO: How long should vitamin D supplements be given to children?

Some population groups are at risk of not getting enough vitamin D. The Ministry of Health recommends that these people take a daily vitamin D supplement to meet their needs. The target groups that need vitamin D supplements are:
All babies from birth to 1 year old (including breastfed babies and formula-fed babies with less than 500ml of formula per day) All children from 1 to 4 years old people who are not regularly exposed to the sun (for example, people who are sick or new at home, or are in a facility such as a care home, or if they normally wear clothing that covers most of the time) skin when outdoors) For the rest of the population, everyone over the age of 5 (including pregnant and nursing women) should consider taking a daily supplement containing 10 micrograms (μg) vitamin D. Most people 5 years of age and older will probably get enough vitamin D from sunlight in the summer (late March/early April to late September), so a vitamin supplement may not be needed D during these months. You can take vitamin D supplements for free if you're pregnant or breastfeeding, or have a child under age 4 and are eligible for the program.

Single vitamin supplements or vitamin D drops for infants and children are sold in most major pharmacies and supermarkets. Talk to your pharmacist, GP, or healthcare provider if you are not sure if you need a vitamin D supplement or don't know which one to take.
MORE: 7 effective ways to increase your vitamin D levels

If vitamin D supplementation is required, 10μg per day is sufficient for most people. Supplement users are advised not to take more than 100μg of vitamin D per day, as it can be harmful (100 micrograms or 0.1 milligrams). This applies to adults, including pregnant and lactating women, the elderly, and children between 11 and 17 years of age. Children aged 1 to 10 years should not take more than 50μg per day. Infants under 12 months should not get more than 25μg per day.
Some people have medical conditions that do not allow vitamin supplements. If in doubt, you should talk to your doctor. If your doctor has recommended that you take a different amount of vitamin D, you should follow their advice. The amount of vitamin D found in supplements is sometimes expressed in international units (IU), where 40 IU is equivalent to 1 microgram (1μg) of vitamin D.
Absorption of vitamin D from the sun does not increase risk of making too much vitamin D, but always remember to cover or protect your skin from sun exposure before they start to redden or burn.

References: healthline.com, nhs.uk, health.harvard.edu