Most people in the United States are having trouble getting sufficient amount of vitamin D from sun exposure, as they do have different seasons in the country. So how much vitamin D do you need? Exposing your body to sunlight for at least 2 to 3 hours can already provide you with sufficient amount of essential vitamin D. however, it might be necessary to first check on the right time when the sun is actually giving out vitamin D – the healthy sunlight. You should also know that excessive exposure to sunlight will not provide you more since your body knows how much it can only take.

The most important factor that you should consider when getting vitamin D from the sun is your distance from the equator. If you are residing in the US or in Europe, sunlight may not be strong enough from October to April and so it may not provide you with the vitamin D that you are looking for. Take note that the further you are from the equator, the lesser chance you have of getting vitamin D from sunlight.

African-Americans or other races with dark skin needs more sun exposure in order to produce sufficient amount of vitamin D. if you are dark-skinned, you have higher melanin content and this can reduce your skin’s ability to produce vitamin D from the sun. An individual with very dark skin usually has natural sun protection that is almost similar to SPF 15 to 30. Aside from that, those people who are overweight may also have a hard time getting enough vitamin D from sun exposure, as the vitamins are being stored in the fats.

Before vitamin D is absorbed by the body, it may take 48 hours. However, if you wash your body with soap, then you are removing the soluble oil before it can be assimilated by your system. But as long as you do not wash, then you are retaining vitamin D.

Your skin can produce up to 20,000 IU of vitamin D in as short as 30 minutes after being exposed to healthy sunlight without any sunscreen on. During the winter season, consumption of vitamin D supplements might be necessary to obtain sufficient amount of vitamin D. according to nutritionists, a minimum of 1,000 to 2,000 IU of vitamin D can already help you prevent various diseases that can be due to insufficient amount of vitamin D in the body.

Aside from regular exposure to sunlight, you should know that you can also obtain vitamin D by including foods that are rich in vitamin D in your diet. For the list of the foods that contain high amount of vitamin D, it might be helpful if you can check out some health blog over the internet or ask your physician form more information.