How to get vitamin d

Vitamin d is a hormone produced by the kidneys that helps to control the concentration of calcium in the blood and is vital for the development of strong bones. Complete cloud cover reduces uv energy by 50%; shade (including that produced by severe pollution) reduces it by 60% 20 uvb radiation does not penetrate glass, so exposure to sunshine indoors through a window does not produce vitamin d 21 sunscreens with a sun protection factor (spf) of 8 or more appear to block vitamin d-producing uv rays, although in practice people generally do not apply sufficient amounts, cover all sun-exposed skin, or reapply sunscreen regularly 1 , 22 therefore, skin likely synthesizes some vitamin d even when it is protected by sunscreen as typically applied.

However, vegan or vegetarian children and adults who do not get enough vitamin d from foods or have low blood levels of vitamin d may need a vitamin d supplement. When the uv index is 3 or above (such as during summer), most people maintain adequate vitamin d levels just by spending a few minutes outdoors on most days of the week. Even on sunny days in the winter, the sun's rays are of the wrong type for the production of vitamin d. In addition, with more people working indoors and using sunscreen when outside, vitamin d from sunlight exposure has decreased.

This is necessary because babies aged 0-12 months are at high risk of vitamin d deficiency, due to their rapid growth rates during this period. Nano emulsion d deficiency in children can cause rickets , which leads to a severely bowlegged appearance due to the softening of the bones. Together, calcium and vitamin d build bones and keep them strong.

However strong sun also burns skin so we need to balance making vitamin d with being safe in the sun - take care to cover up or protect your skin with sunscreen before you turn red or get burnt. Over-exposure to uv is never recommended even if you have a vitamin d deficiency. You make vitamin d under your skin when you are outside in daylight, which is the reason vitamin d is sometimes called the ‘sunshine vitamin'.

Because of the risk of skin cancer, dermatologists and other health professionals do not recommend unprotected sun exposure to boost your vitamin d. Instead they suggest supplements. We need vitamin d to maintain good health and to keep bones and muscles strong and healthy. Holick mf, binkley nc, bischoff-ferrari ha, gordon cm, hanley da, heaney rp, murad h, weaver cm. Evaluation, treatment, and prevention of vitamin d deficiency: an endocrine society clinical practice guideline.