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I'm kinda asking the other way around of what you're thinking.
I'm soon 17 years old, and my day is: wake up, stay at home the whole day, go to sleep.
I'm not exposed to the sun AT ALL. and I heard that it's not healthy and I'm missing a vitamin, that's important to the bones or something...
anyways, what should I do ? just go expose myself to the sun? for how long? please fill me in with some information. a good referece will be very appreciated aswell.

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You do need sun exposure for Vitamin D - among others.  You should just get normal, everyday exposure.  You don't need to plan it or make it a special occasion.
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