how long should you be outside to get vitamin d?
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Regular sun exposure is the most natural way to get enough vitamin D. To maintain healthy blood levels, aim to get 10–30 minutes of midday sunlight, several times per week. People with darker skin may need a little more than this. Your exposure time should depend on how sensitive your skin is to sunlight.
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When you're tanning in a bed, the rays hit your skin directly, causing it to start the production of vitamin D. VitaminDCouncil.org says that if you sunbathe, or stay in a tanning bed till your skin turns pinkish; your skin can produce between 10,000 to 50,000 IUs of vitamin D!
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Most often your doctor will lower the vitamin D dose after six to eight weeks of treatment.
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Just 10–15 minutes of daily exposure helps manufacture vitamin D throughout the skin. Vitamin D is one of the best vitamins for your skin, along with vitamins C, E, and K. Making sure you get enough vitamins can keep your skin looking healthy and youthful.
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So, continuing a vitamin D supplement once pregnant is good for both mom and baby. Research has shown that taking 2,000 – 4,000 IU of vitamin D is safe and effective in achieving a normal vitamin D level for pregnant women and preventing vitamin D deficiency in newborns.
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50,000 IU capsules are available by prescription only. If your blood levels are exceptionally low, you may need higher doses that should be used under the direction of a healthcare provider. In patients with vitamin D levels less than 20 ng/mL, start with 50,000 IUs of vitamin D3 once a week for 6 – 8 weeks.
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Getting into a habit of taking your Vitamin D with a healthy breakfast is a good start. However, there's little evidence whether taking Vitamin D3 at night or in the morning is more effective. If you're not a morning person or you skip breakfast, taking your supplement in the evening with a meal is good.
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But the sun isn't all bad. Just 10–15 minutes of daily exposure helps manufacture vitamin D throughout the skin. Vitamin D is one of the best vitamins for your skin, along with vitamins C, E, and K. Making sure you get enough vitamins can keep your skin looking healthy and youthful.
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If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people. Do not take more than 100 micrograms of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years.
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But research on the nutrient has gone back and forth, she added. “If you have a significant deficiency, the recommended approach currently is to use 50,000 IU of vitamin D once a week for six to eight weeks, then remeasure levels, to try to boost those values back up a little more quickly,” LaSalle said.
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If you're craving eggs or fish, you need more Vitamin D. One of the main sources of this nutrient is sun exposure, yet we've been told time and time again to stay out of the sun.
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All things considered, a daily vitamin D intake of 1000–4000 IU, or 25–100 micrograms, should be enough to ensure optimal blood levels in most people. 4000 IU is the safe upper limit according to the Institute of Medicine (IOM). Make sure not to take more than that without consulting with a health professional.
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In people whose 25-hydroxyvitamin D (25[OH]D) is <12 ng/mL (30 nmol/L), treatment usually includes 50,000 international units (1250 micrograms) of vitamin D2 or D3 by mouth once or more per week for six to eight weeks, and then 800 to 1000 international units (20 to 25 micrograms), or more, of vitamin D3 daily ...
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The Institute of Medicine has placed the recommended dietary allowance, or RDA, for vitamin D at 600 international units (IU) per day for young adults and 800 IU per day for adults older than 70. Other experts suggest that adults' vitamin D needs are much higher.
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Calcitriol (1,25-dihydroxyvitamin D3), the active form of vitamin D, has a half-life of about 15 hours, while calcidiol (25-hydroxyvitamin D3) has a half-life of about 15 days. Vitamin D binds to receptors located throughout the body.
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Better Absorbed With Meals For this reason, it's recommended to take vitamin D supplements with a meal to enhance absorption. According to one study in 17 people, taking vitamin D with the largest meal of the day increased vitamin D blood levels by about 50% after just 2–3 months ( 7 ).
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The best time to soak yourself in the sun to get the maximum vitamin D is between 10 am to 3 pm. At this time, the UVB rays are intense and it is also said that the body is more efficient in making vitamin D at this time.