With three ways to get vitamin D, it’s surprising that many Americans are still deficient. In the 1930s, when vitamin D was put in our milk, deficiency levels improved. But with sunlight now on the list of carcinogens (because skin cancer is the most common kind of cancer), vitamin D deficiency is increasing once again. Nationwide, over 40% of Americans are vitamin D deficient. In the Hispanic population it’s almost 70%, and over 80% for Black Americans. Experts recommend that, instead of avoiding sunlight ( which is the best way of getting vitamin D), combine it with vitamin D supplements and food sources. Under the right conditions, within about 20 minutes your body can produce a significant amount from sunlight. So what’s the problem? It could be that many of us don’t know the “right conditions”, which include ways to protect us from sunburn, so we choose to just stay away, depriving our brain,  which is creating its own set of problems. Here are the conditions you should know:

• Your skin needs direct exposure: Clothing, glass windows, clouds, fog, pollution, shelter, and sunscreen keep the UVB rays needed for vitamin D production from getting to your skin.  Only skin with unrestricted exposure will produce vitamin D.
• Time of day/year: UVB rays are blocked at steep angles, which happens early and late in the day, as well as during winter months. Best time to make that vitamin D is generally between 10 am and 3 pm.
• Duration: Depending on your skin color, you need anywhere from 5-30 minutes of direct exposure to produce vitamin D. You can find out your skin type using the Fitzpatrick Skin Type chart. The darker the skin, the longer time is needed. Time also matters when it comes to how much direct sunlight your skin can take before it’s damaged.. This is known as your MED (minimal erythemal dose): the length of time it takes for your skin to become pink, red, itchy, or have a burning sensation within 24 hours of being out  in the sun. You want to get out of the sun BEFORE this happens – it’s a sign that you’ve damaged your skin. This number will be unique to you, and knowing it (through observation) will let you know how long you can safely be in direct sunlight. Half your MED number is what you aim for.
• Sunscreen: Mineral sunscreens are far better than chemical ones, especially mineral sunscreens containing zinc oxide. They will protect from both UVB and UVA rays without added potentially harmful substances. Sunscreen works for a limited time, when applied appropriately. Follow the directions and smear on, but don’t rub in (it needs to stay on the surface of your skin).
• Cover Up: When you’ve reached your limit, cover up with clothing, hats, umbrellas, shade, or some form of shelter.  

There are several forms of vitamin D. What you want is D3. Unfortunately, in supplements and foods, D2 may be more available. The challenge with D2 is that it is not as potent as D2. You need twice as much D2 as D3. To see your options in foods and supplements containing vitamin D visit the Resource Library on my website.

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