The optimal time for adequate sunlight is considered to be somewhere between 11 AM and 3 PM—or whenever the sun starts shining through your window, begging you to go out for a break!

However, people with darker skin, such as those of African or South Asian descent, need to spend more time in the sun to produce the same amount of vitamin D as those with lighter skin. However, this can be a bit tricky, as you don't want to expose your unprotected skin for too long, as this can cause sunburn and increase the risk of skin cancer. Be smart, and after you've had enough sun exposure, get out of the sun or use sunscreen.

P.S.: Your body cannot produce vitamin D from sunlight coming through a window because the UVB rays your body needs to produce vitamin D cannot pass through glass!

What happens if you don't get vitamin D from the sun?

We get the cheapest and most useful vitamin D from the sun; we cannot deny that, but it is not the only way to get enough of the good stuff.

 

While this might seem a bit complicated, especially if someone follows a strict diet (yes, we are thinking of vegans!), anyone can get the necessary amount of vitamin D from food.

The following foods provide vitamin D:

Meat

- Red meat

- Liver

- Offal

Fish and seafood

- Oily fish, such as salmon

- Tuna

- Oysters

- Trout

- Sardines

- Mackerel

- Herring

Vegetarian

- Whole eggs (the yolk is what's important!)

- Cheese

- Fortified cow's milk

- Fortified yogurt

- Margarine

Vegan

- Tofu

- Soy milk

- Almond milk

- Fortified vegan yogurt

- Fortified orange juice

- Fortified breakfast cereals

- Fortified meat substitutes

- Mushrooms

How else can you get enough vitamin D? Read our article!

 

Vitamin D supplements are recommended for the majority of people living in countries with little sunshine.

In addition, they are recommended year-round for certain groups of people at risk of low vitamin D levels, including those over 65, people with dark skin, and vegans/vegetarians.

Fortunately, there are several ways to take a vitamin D supplement, including:

- Sprays

- Powders

- Capsules

- Tablets

- Liquids

- Effervescent tablets

And not all of them are made from traditional cod liver oil; you can also find vegan and vegetarian tablets made from sheep's wool, mushrooms grown under UV light, and even fungi!

Can you have a vitamin D deficiency in the summer?

Yes, vitamin D deficiency can occur at any time of the year, even on warm, sunny summer days! This can be due to several reasons, including:

- You ALWAYS use SPF - you need a break if possible, so your body can produce vitamin D - about 20 minutes without sun protection wouldn't hurt!

- Covering up - sunlight needs to reach your bare skin, which means no clothing or SPF should block it. Rolling up your sleeves is often recommended, but some people don't feel comfortable doing this in public - so try to do this in private if that is the case.

- Darker skin - people with darker skin absorb vitamin D less easily than those with lighter skin, so they need to spend more time absorbing vitamin D.

Why are my vitamin D levels low in the summer?

The same things we mentioned that can cause vitamin D deficiency in the summer are often the same things that cause low vitamin D levels.

Can you take vitamin D all year round?

Yes, our bodies need a daily dose of vitamin D as we cannot store it for later use, so for most people, it is perfectly fine to take vitamin D all year round.

If you take medication or have underlying health conditions, it is always best to check with your doctor before starting daily supplements, so keep that in mind.

The link between vitamin D and COVID-19

Since many of us spent more time indoors than usual due to COVID-19 restrictions, maintaining vitamin D levels was a high priority.

The reason for this is that we would have received much less sunlight than usual, and vitamin D can support our immune system.

But now that we can go outside more, many people are vaccinated, and everything seems a bit more normal, should we still prioritize vitamin D supplementation? You have to judge that for yourself - do you think enough sunlight reaches your bare skin, and do you consume enough vitamin D-rich foods?

If yes - good for you! You probably don't need supplementation during the sunnier months.

If not, then a supplement can provide that peace of mind. You may have seen some reports that vitamin D reduces the risk of COVID-19 (coronavirus). Although many studies are currently underway to determine if there is a link between the two, there is currently not enough evidence that taking vitamin D can prevent or treat COVID-19.

I've received the vaccine - should I be worried about vitamin D?

Vitamin D and the vaccine don't really have anything to do with each other; they are two separate entities that can help support our immune system.

What else can vitamin D protect against?

Vitamin D helps maintain a healthy immune system. It also helps protect our muscles, bones, and teeth.