Existing User: Need New or Forgot Password?Get Started With Your FREE Natural Bone Building Kit.Get a free copy of our ‘Stop The Bone Thieves’ eBook, exclusive content that you can’t find anywhere else, plus vital osteoporosis news and updates. exposing your bare back for around 15 to 30 minutesearly morning or late afternoon sunonce a week.There seems an epidemic of vitamin D deficiency in Kuwait, as to many people get no Sun at all in daytime when it's hot. Photoprotection and vitamin D status: A study on awareness, knowledge and attitude towards sun protection in general population from Kuwait, and its relation with vitamin D levels Al-Mutairi N, Issa BI, Nair V - Indian J Dermatol Venereol Leprol You need 10 minutes a day face and hands, no sunblock, 3 times a week, from 10 AM to 4 PM. Expose back if worried about face.It's a lot easier to take a pill (2000 IU at least). Whatever you do, you need s blood test after 3 months to show it's working.If your condition is so ‘serious’ , I would suggest you immediately take an intra-muscular shot of 300,000- 600,000 IU of calcidiol (storage form of votamin D3) instead of slogging it out in the sun for hours and waiting for the UV-B frequency in the sunlight to reach its peak .
This should pump up your Vitamin D levels by around 10–20 ng/dl in a week or so. To effect a similar increase by just sitting in the sun would take hundreds of hours of UV exposure at proper times every day (theoretically).Of course do consult with a physician.Please share your condition I will surely help you, best time is when sun shadow in shorter than you ie when sun is 50 deg above horizon, You will not make make D if you use soap, are nearly 50 or have kidney disease. And don't to hard sun if you have deficiency as it may expose you to skin cancer, this risk is not there when you have no deficiencyThe less skin exposed, the longer time you need in the sun to make vitamin D. Unlike other fat-soluble vitamins, the main source of vitamin D for humans isn't food or supplements, but exposure to sunshine. Our body takes ultraviolet radiation from the sun and uses it to synthesize vitamin D in the skin. However, determining how much skin needs to be exposed -- and for how long -- in order to make enough vitamin D is complicated.
Types Of Sunlight Exposure Sunshine contains several kinds of ultraviolet radiation, including what are known as Ultraviolet A (UVA) and Ultraviolet B rays. UVA rays do long-term damage to the skin and trigger diseases such as skin cancer, while UVB rays are responsible for giving you a sunburn. However, UVB rays are also healthy in small doses. The balance of UVA and UVB in sunlight changes throughout the day. Early morning and evening sunlight provides only UVA light, while UVB radiation is strongest the closer you get to noon. Latitude, season and atmospheric conditions can also affect the strength and concentration of UVB rays in sunlight. A UV Index rating of 2 or below means don't bother going outside -- you get risky UVA rays without the benefit of any UVB. Experts say not to intentionally expose your skin to sunlight when the UV index is less than 3. Skin Type and Sunlight Absorption It's not just the environment that affects UVB light absorption. Skin type is a major factor in how long you need to spend in the sun to produce a healthy level of vitamin D.
The Fitzpatrick Skin Typing chart creates three skin types: Skin type I burns easily and doesn't tan at all; skin type II burns easily and tans with difficulty, such as those with freckles or red hair; and skin type III burns sometimes and tans moderately and uniformly. Since the 1970s, the categories have been expanded to include six skin types, ranging from very fair to very dark. The three additional categories are skin type IV, which burns rarely, tans moderately and easily; skin type V, which burns rarely and tans profusely; and skin type VI, which never burns and tans profusely. How Much Skin Should Be Exposed to Sun? The time and amount of skin exposed depends on both your skin type and environmental conditions such as the UV index. In good UVB light conditions -- a UV index of 3 or higher, between 10:30 a.m. and mid-afternoon -- adequate exposure requires about 50 to 75 percent of your skin being exposed. That's a lot of exposed skin, and not feasible for a lot of people who live places where it gets cold for long stretches of time.
Exposing less skin will still allow you to absorb UVB rays, but more time is required the less skin that's exposed. Examples and Exceptions One way that dermatologists and other docs measure healthy sun exposure levels is with the Fitzpatrick Skin Typing chart. According to the chart, someone with skin type 1 would need to bare 50 to 75 percent of their skin to sunlight for 10 to 15 minutes, when the UV Index is between 3 and 5. Doing so several times per would likely get them to an optimal level of vitamin D. Someone with skin type III, meanwhile, would need 40 or more minutes in the sun to produce the same amount of vitamin D; and someone with skin type VI -- dark brown or dark black skin -- could need more than two hours. Age also plays a role, with adults 50 and older needing almost twice the amount of skin exposure or time exposed as younger adults. References Institute of Medicine: Dietary Reference Intakes for Calcium and Vitamin DLinus Pauling Institute: Vitamin D BackgroundPhotochemistry and Photobiology: Calculated Ultraviolet Exposure Levels for a Healthy Vitamin D Status Photo Credits Jupiterimages/liquidlibrary/Getty Images Suggest a Correction
Vitamin D lasts in your body for about a month There are ways to increase the amount of vitamin d you get from the sun If you can't sunbathe all year, consider taking supplements, use a sunbed, or get your own UVB lampEpub 2011 Feb 14. Webb AR, Kift R, Berry JL, Rhodes LE. School of Earth Atmospheric and Environmental Sciences, University of Manchester, Manchester, UK Vitamin D Research Laboratory, School of Biomedical Sciences, University of Manchester, Manchester Royal Infirmary, Manchester, UK Photobiology Unit, Dermatological Sciences, School of Translational Medicine, University of Manchester, Manchester Academic Health Science Centre, Salford Royal NHS Foundation Hospital, Manchester, UK. Exposure to sunlight, specifically the ultraviolet radiation, has both positive and negative health effects. Maximizing the benefits (vitamin D synthesis) while minimizing the damage is a multifaceted problem in which many of the elements are poorly quantified. Here we show how rigorously conducted large sample size laboratory studies of the effect of ultraviolet radiation dose on vitamin D status can be applied to real-life situations.
This was achieved by modeling the radiation incident on different surfaces for different solar locations, and equating with the controlled exposures in the laboratory studies. Results from both model and experimental data show that relatively short exposures of a modest amount of unprotected skin to summer sunlight in northern climes, on a regular basis during lunchtime hours, increases vitamin D to sufficiency status (?20?ng?mL(-1) ) in the white Caucasian population. While both sun exposure conditions and human skin responses are variable in real life, these quantitative findings provide a guide for authorities devising sunlight exposure recommendations. Accounts for latitude and clouds, but not altitude (e.g. Colorado) link dead Oct 2015 Erythemal dose = amount of sun to create a slight reddening of skin For light skin 1.5 SED ==> slight reddening The darker the skin, the more SED needed (black skin needs 5X more) 1.5 = 1 hour 3.0 = 1/2 hour 6.0 = 1/3 hour