Here Are Some Tips To Help You Get Good Results
1. Unless you live in one of a few European or African cities listed as options, youll need to determine your latitude and longitude. A GPS device will tell you your lat/long. You can also find this information here. VERY IMPORTANT: The program reads all latitudes as N and all longitudes as E. If your latitude is 39 S, enter -39. If your longitude is 76 W, enter -76. Also, be sure to click the radio button next to your latitude and longitude entries. It is not automatically selected when you fill in these values.
2. You also need to estimate your complexion, and the options include both blond and pale, which is a little confusing. Basically, the six categories are arranged from lightest to darkest . Make your best guess based on that. I have dark eyes and hair so I chose darker caucasian.
3. Enter the time of day you are going out in the sun, expressed as UTC . Here is a converter that will convert local time into UTC. The calculator uses a 24 hour clock, so hours from 1pm to midnight are expressed as 13 to 24. There is also an option that lets you choose about midday. If you enter an actual time, be sure to click the radio button next to your start time. It doesnt move automatically when you fill in these values.
6. Find your altitude. Some GPS devices can tell you your altitude, as can or topographical maps. But the easiest way may be to simply google altitude of . Remember to convert it to kilometers. One kilometer = about 3300 feet.
7. Choose your surface.
Five Facts You May Not Know About Vitamin D
Vitamin D is vital for maintaining good health, yet between 40 and 75% of the world’s population is said to be deficient. The vitamin is not found in many foods. Fortified milk, eggs, fish and beef liver are some few sources of vitamin D, and even in these the amounts may be small.
Manufacturing Vitamin D on a pill press is relatively simple for more details or help with any of our products, get in contact.
Human skin makes vitamin D following exposure to sunshine. As people spend more time inside and wear sunscreen and long sleeves when they are outside, it is no surprise that a great proportion of the population is thought to be deficient. This article lists five facts about vitamin D that many people do not know it helps to explain why people need vitamin D and how they can get it.
Manufacturing Vitamin D on a pill press is relatively simple. For more details or help with any of our products, dont hesitate to get in contact.
What Is Vitamin D
Vitamin D is a unique vitamin as it can be made in the skin from exposure tosunlight, and this mechanism is the major natural source of this vitamin for humans. Only few foods are good sources of vitamin D, mainly oil-rich fish . Other foods such as milk, margarine, and breakfast cereals are be fortified with this compound in some countries.
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If You Live Far From The Equator
People living in areas farther away from the equator make less vitamin D in their skin.
In these areas, more of the suns rays, especially UVB rays, are absorbed by the earths ozone layer. So people who live farther away from the equator usually need to spend more time in the sun to produce enough .
Whats more, people who live farther from the equator may not produce any vitamin D from the sun for up to six months a year during the winter months.
For example, people who live Boston, USA and Edmonton, Canada struggle to make any vitamin D from sunlight between the months of November and February (
14 ).
During this time of year, its important that they get their vitamin D from foods and supplements instead.
Summary
People who live farther away from the equator need more time in the sun, as more UVB rays are absorbed by the ozone layer in these areas. During winter months, they cannot make vitamin D from sunlight, so they need to get it from foods or supplements.
Vitamin D is made from cholesterol in the skin. That means you need to expose lots of skin to the sunlight to make enough.
Some scientists recommend exposing around a third of the area of your skin to the sun .
According to this recommendation, wearing a tank top and shorts for 1030 minutes three times per week during the summer should be sufficient for most people with lighter skin. People with darker skin may need a bit longer than this.
Below are some consequences of too much sunlight:
Nutrient Intake Calculator Vitamin D
This nutrient intake calculator will help to estimate dietary intake of vitamin D and whether your regular daily diet can meet recommended dietary reference intakes .
Functions and importance of vitamin D
- Vitamin D is a fat-soluble vitamin that supports the absorption of calcium and phosphorus, helping to maintain bone growth as well as the balance of serum calcium level1
- European Food Safety Authority has established the role of vitamin D and contribution to normal bone and tooth development, as well as functioning of the immune system, in children aged 3 years and above and the general population2-5
- Long-term vitamin D deficiency may cause rickets in infants and children, while low serum calcium level may lead to convulsion6
- Suboptimal vitamin D levels in pregnant women have been associated with an increased risk of preterm birth and gestational diabetes, as well as worse cognition in the child7-10
Dietary intake of vitamin D
Examples of key food sources containing vitamin D have been listed below11. Please input the approximate number of portions consumed for each item in a week, and a daily average intake will be calculated at the end to compare against DRIs.
It can be difficult to obtain adequate vitamin D from food sources only as only a few foods contain vitamin D naturally, check the additional tips below on how to optimize vitamin D status6.
Read Also: What Is The Best Time To Take Vitamin D Supplement
Vitamin D Source: Food
Considering the above skin cancer concerns, what is the best way to absorb Vitamin D? Most people can get adequate amounts of Vitamin D from food and nutritional supplements.6
The bad news: only a few foods naturally contain Vitamin D, including the following:7
- Fatty fish and fish liver oils
The good news: eating Vitamin D-fortified foods can increase your intake of this nutrient.
Can You Get Vitamin D In The Shade
As much as you try to play it safe, you might wonder if you can still get Vitamin D in the shade, through your clothes, or with sunscreen. To get vitamin D from the sun, exposure of your face, legs and arms is recommended for at least 15 minutes without sunscreen. Any clothing covering these areas will prevent vitamin D conversion in the skin.
The Bottom Line
You need Vitamin D for healthy teeth and bones. You can get Vitamin D from three sourcessun, food, and supplements. With concerns about protecting the skin, health experts recommend wearing sunscreen. This will limit the amount of Vitamin D you get from sun exposure, so its important to make sure you eat foods that contain Vitamin D and/or take a Vitamin D supplement.
Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.
Learn More About Vitamins & Supplements:
This information is only for educational purposes and is not medical advice or intended as a recommendation of any specific products. Consult your health care provider for more information.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
References
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The human body can produce vitamin D after your skin is exposed to sunlight, but most of us arent getting enough daylight at the moment as a result of the coronavirus restrictions. This means the majority of Brits are vitamin D deficient at present. Vitamin D isnt just essential for the functioning of vital parts of your body, such as the immune system and cell cycle it could play a role in protection against coronavirus. A new study has found that people taking certain vitamins, such as vitamin D, were less likely to test positive for the virus which causes coronavirus. So how much Vitamin D do I need a day, and what does it actually do? Express.co.uk chatted to the experts at Supplement Place and Vitl to find out.
Expose Your Skin Around Midday
Midday, especially during summer, is the best time to get sunlight.
At noon, the sun is at its highest point, and its UVB rays are most intense. That means you need less time in the sun to make sufficient vitamin D (
3 ).
Not only is getting vitamin D around midday more efficient, but it might also be safer than getting sun later in the day. One study found that afternoon sun exposure may increase the risk of dangerous skin cancers .
Summary
Midday is the best time to get vitamin D, as the sun is at its highest point and your body may manufacture it most efficiently around that time of day. This means you may need less time in the sunlight at midday.
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Cities And Vitamin D Production Potential
Here are date ranges for a few cities and states showing when the sun is not at a high enough angle in the sky to produce Vitamin D at any time during the day:
Los Angeles, California and Atlanta, Georgia: Both are at about 34 degrees latitude north of the equator. You cant make Vitamin D in these cities or anywhere north of them from the beginning of October until the beginning of March.
Utah, Colorado, Kansas, Missouri, Kentucky, and Virginia, for example, are all entirely above the 35th parallel , and therefore making Vitamin D in these states during this period is also not possible.
New York City: You cant produce Vitamin D in NYC from the end of September to the end of March.
Madrid, Spain: At about the same latitude as New York City, Vitamin D production isnt possible from the end of September to the end of March.
Seattle, Washington: Its not possible to produce Vitamin D outdoors from the beginning of September to the second week of April.
Miami, Florida: You cant make Vitamin D from the end of October to the middle of February.
London, England: For more than 8 months of the year Vitamin D production is not possible: from the middle of August until late April.
Stockholm, Sweden: For 10 months of the year it isnt possible to produce Vitamin D in the sun, with late May to late July the only months where it is potentially possible.
Los Angeles, CA and Atlanta, GA: On the summer solstice , Vitamin D production is possible from about 10 AM to 4 PM.
Skin Color May Affect Vitamin D Production
The color of your skin is determined by a pigment called melanin.
People with darker skin typically have more melanin than people with lighter skin. Whats more, their melanin pigments are also larger and darker .
Melanin helps protect the skin against damage from excess sunlight. It acts as a natural sunscreen and absorbs the suns UV rays to defend against sunburn and skin cancers .
However, that creates a big dilemma because darker-skinned people need to spend longer in the sun than lighter-skinned people to produce the same amount of vitamin D.
Studies estimate that darker-skinned people may need anywhere from 30 minutes to three hours longer to get sufficient vitamin D, compared to lighter-skinned people. This is a major reason why darker-skinned people have a higher risk of deficiency .
For that reason, if you have dark skin, you may need to spend a bit more time in the sun to get your daily dose of vitamin D.
Summary
Darker-skinned people have more melanin, a compound that protects against skin damage by reducing the amount of UVB light absorbed. Darker-skinned people need more time in sunlight to make the same amount of vitamin D as lighter-skinned people.
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Vitamin D Source: Supplements
Besides eating Vitamin D-rich foods, taking a Vitamin D supplement could help you get the recommended amount in a sun-safe manner. Nature Made supplements come in a variety of forms, including tablets, softgels, and gummies. Doctors typically recommend supplements for people with darker skin tones or those with fat absorption issues, lactose intolerance, and milk allergies.6
What Is Vitamin D Good For
Calcitriol circulates as a hormone in the blood, which has many different functions:
- It plays a major role in regulating the concentration of calcium and phosphate
- It promotes the healthy growth and remodelling of the bone
- It reduces inflammation
- It stimulates insulin production
- Moreover, it is estimated that vitamin D may be responsible for regulating up to 200 genes that may facilitate many of the pleiotropic health benefits.
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Good Sources Of Vitamin D
From about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight.
The body creates vitamin D from direct sunlight on the skin when outdoors.
But between October and early March we do not make enough vitamin D from sunlight. Read more about vitamin D and sunlight.
Vitamin D is also found in a small number of foods.
- fortified foods such as some fat spreads and breakfast cereals
Another source of vitamin D is dietary supplements.
In the UK, cows’ milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries.
What Happens If I Take Too Much Vitamin D
Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body . This can weaken the bones and damage the kidneys and the heart.
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.
Children aged 1 to 10 years should not have more than 50 micrograms a day. Infants under 12 months should not have more than 25 micrograms a day.
Some people have medical conditions that mean they may not be able to safely take as much. If in doubt, you should consult your doctor.
If your doctor has recommended you take a different amount of vitamin D, you should follow their advice.
You cannot overdose on vitamin D through exposure to sunlight. But always remember to cover up or protect your skin if you’re out in the sun for long periods to reduce the risk of skin damage and skin cancer.
Page last reviewed: 03 August 2020 Next review due: 03 August 2023
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How Much Vitamin D Do I Need A Day
The UK government recommends taking 10 micrograms of vitamin D every day, but scientific researchers and doctors have called on MPs to raise this to 4000IU daily to boost the immune system.
The experts at Supplement Place explained that vitamin D is much easier to take in supplement form than consumed in food.
They said: Whilst vitamin D can be consumed by eating oily fish such as salmon, mackerel, and tuna as well as mushrooms and eggs, the levels of vitamin D present in these foods are low.
With around one in five people in the UK having a vitamin D deficiency, it has become necessary for some to rely on Vitamin D in supplement form.
Vitamin D Production And Skin Damage
Of course, UVB rays dont just stimulate the production of Vitamin D UVB rays also damage your skin. The more overhead the sun is, the more UVB rays you will absorb, and the more skin damage you will do. So you need to limit the sun exposure you do get.
Since Vitamin D production and sun damage go hand and hand, its a trade-off. With every second you are in the sun you are doing damage to your skineven when you are producing Vitamin D. If you want to produce Vitamin D in the sun, do so when the sun is as close to overhead as possible, spend as little time as possible in the sun to produce Vitamin D, and then get out of the sun.
Also, you should have as much of your skin exposed to the sun as possible, and be at a perpendicular angle to the sun to maximize production. If the sun is directly overhead, for instance, you would lie flat on the ground, and when the sun is at an angle you would lie at the angle that allows you to directly face the sun.
It also doesnt matter what part of your skin is producing your Vitamin D. It therefore is recommended that you expose the large areas of your body that dont normally get very much sun, and cover the parts that are often in the sun to protect them. In this way, you can maximize your Vitamin D production without further damaging the sensitive areas of your skin that are already most likely over-exposed. You can also alternate exposing your front and back to decrease the damage to any one area of your body.
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