Free Vitamin D: Get it Safely.

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Vitamin D is essential for healthy life. You can get it for free, from the sun. Most people are able to produce adequate amounts of vitamin D from exposure to sunlight. It is responsible for up to 90 percent of vitamin D requirements. However, some people may find it difficult to balance healthy vitamin D levels against the well known risk of skin cancer.

I will tell you the safe way of getting free vitamin D from the sun. The only needed thing is safe sun exposure.

Only a small amount of sunlight is needed to maintain healthy vitamin D levels. For most people, being outdoors for 5-10 minutes three times a week in sunny days is sufficient.

People with dark skin need more sun exposure to produce enough vitamin D. Similarly, elderly people also require more sun exposure to achieve adequate levels of vitamin D.

Vitamin D is produced in ideal quantities when the skin is exposed to low levels of sunlight. Over exposure does not increase the production, instead it will cause harmful effects on the skin.

Once adequate vitamin D has been produced, it is stored in the body tissue. Our kidneys activate the vitamin into usable form.

Safe ways to get vitamin D from the sun.

• Expose to sunlight for 5-10 minutes at least three times a week.
• Prolonged sunlight exposure does not increase vitamin D levels. Instead, it will increase the risk of long term skin damage.
• If you have dark skin, you need more time in the sun to produce adequate levels. One good news is; prolong exposure would not affect your skin much.
• Sunscreen creams block useful sunlight from penetrating the skin, thus prevent vitamin D synthesis.
• The UVB rays of natural sunlight cannot penetrate glass. So you cannot produce vitamin D when sitting in your car or inside your home.
• Only few foods have vitamin D in considerable amounts. You cannot get enough from foods alone. Exposure to sun is the only reliable way.
• If you cannot go out in the sun, you should take a vitamin D supplement, specially in the winter months.
• Exposure to sun between 11am and 3pm should be avoided.

Vitamin D is the only nutrient that is available free of charge. So get it from the nature. At the same time remember to practice "safe sun exposure."