Vitamin D and Sunlight

Reader Question: I've read that a lack of vitamin D can increase your risk for many illnesses, including cancer. I also know that your body produces it through exposure to the sun, but how can I get enough sunlight without damaging my skin?

Experts say that getting 5 to 15 minutes of sun on your arms and legs between 10AM and 3PM several times a week is usually plenty for most people. But if you wear sunscreen (and you should!), then vitamin D production can be reduced by as much as 95%—even if you're only wearing SPF 8. So how can you get your "D" and stave off sun damage? Start by eating vitamin D-fortified foods, like milk and orange juice, as well as some yogurts and cheese. Sun-dried mushrooms and oily fish like salmon, mackerel and herring are also good dietary sources of Vitamin D.

You might also consider taking a supplement. Although 400 to 600 IU Vitamin D may be enough, many experts are now saying that a little more may be even better and are suggesting 800 to 1000 IU/day. If you decide to go this route, choose supplements with vitamin D3 (cholecalciferol), which is more potent than its sister vitamin D2 (ergocalciferol).

Remember, if you're really concerned about not getting enough vitamin D, simply ask your doctor to do a check. He or she will be able to determine whether you need to take any additional measures with a simple blood test.



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