How Much Sun Do You Need to Make Vitamin D?
The length of
time varies for each person. A fair-skinned person’s body could make
about 3000 International Units (IU) in 5-15 minutes during the spring
and summer. The legs and arms would need to be exposed to the midday
sun without sunscreen or clothing on them. The good news is that your
body will never allow you to make too much vitamin D from sunlight.
Some people may not be able to get enough vitamin D from the sun due to any of the following reasons:
- If you regularly use an SPF15 sunscreen properly, it can decrease vitamin D formation by the skin by more than 98%.
- The skin of people over age 65 have less of the component that is needed to convert sunlight into vitamin D.
- The body fat of obese people may absorb the vitamin D made by the skin. Twice as much sunlight may be needed to get enough vitamin D in the blood.
- Dark skin blocks UVB light from being absorbed so 5-10 times more sun exposure is required than for fair-skinned people.
- The lack of UVB sunlight north of Atlanta in the winter allows for very little vitamin D to be made by the skin.
- People who need to cover up because they take medicines such as diuretics or certain antibiotics that may cause them to have skin reactions to sunlight.
Other Sources of Vitamin D
If your body is unable to make enough vitamin D on its own, using these sources may be necessary.
Foods naturally having it:
- Salmon (fresh, wild): 600-1000IU in 3.5 ounces
- Cod liver oil: 400-1000IU in 1 teaspoonful
Foods that are fortified:
- Milk and yogurt: 100IU in each 8 ounce cup
- Breakfast cereals: about 100IU in each serving
Over-the-counter supplements: available in the vitamin section of the pharmacy
- Multivitamins: contain 400IU of Vitamin D
- Vitamin D capsules: 400, 800, 1000, 2000 IU
Edelliset suositukset NNR 2004
http://pikenruoka.blogspot.se/2008/10/d-vitamiini.html
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