Boosting Your Vitamin D Levels Through Sunlight And Supplements

Sunlight And Vitamin D

Are you wondering if you are getting enough vitamin D? Your vitamin D levels depend on a great number of factors. Though sunlight accounts for at least 80 percent of your total vitamin D influx, the amount of vitamin D you are getting from the sun depends on where you live, the season, and your skin tone.

The Vitamin D Council has some tips on increasing the vitamin D you harvest from the sun. They advise you to make sure you are exposed to sun in the middle of the day, but point out that you will have higher vitamin D levels if you expose more skin. People who live close to the equator will have an easier time getting the vitamin D they need, as do those with lighter skin. 

People who have dark skin, live far from the equator, can't find time to go outside until later in the day, or wear a head covering might well want to think about supplementing vitamin D, however. 

Who Needs To Take Vitamin D Supplements?

Anyone who is concerned about their vitamin D levels can ask to be tested for a vitamin D deficiency. Ask your family doctor for a 25(OH)D test, or order a home test online and send your blood to a laboratory to be tested. 

The following groups are advised to take 10 micrograms (mcg) of supplemental Vitamin D, ideally D3, a day:

• Children up to four years old
• Females between the ages four and 49, if they have dark skin or are not outdoors very often
• Males between the ages of four and 69, if they have dark skin or are not outdoors very often
• Women aged between 50 and 69 — or women who went through the menopause prematurely, due to the increased risk of osteoporosis
• Pregnant women
• Obese people

Everyone aged 70 or older should be taking 20 mcg of vitamin D a day to help prevent osteoporosis, usually in combination with vitamin A. 

Read More: Vitamin D And Bone Health

Depending on where you live, you might get a letter from your family doctor or a government agency informing you that you fall into a group that should be taking vitamin D as a supplement. It is, however, important to be proactive even if this does not happen.