🌞 Sun Exposure and Vitamin D

1. 
   
   How do we get vitamin D?
   Most people get some vitamin D from being in the sunlight. When the sun shines on our bare skin (skin that is not covered), our body makes vitamin D.

2. What makes it harder to get vitamin D from the sun?
   Many things can make it harder for the sun to help our body make vitamin D, like:

• The season (winter makes it harder).
• Time of day (midday is best).
• Clouds or smog in the air.
• Darker skin color (people with dark skin make less vitamin D from sunlight).
• Wearing sunscreen or clothes that cover skin.
• Being older.
  Also, if you are inside behind a window, the sunlight can't help you make vitamin D because glass blocks it.

3. How much sun do you need?
   Experts say that if you go outside for 5 to 30 minutes between 10 a.m. and 4 p.m., a few times a week, with your face, arms, hands, and legs uncovered (and no sunscreen), you can usually make enough vitamin D.

4. Be careful!
   Too much sun is dangerous. It can cause skin cancer. So, people should wear sunscreen (SPF 15 or higher) when in the sun for a long time.

💊 Vitamin D Supplements

1. What are vitamin D supplements?
   If people can't get enough sun, they can take vitamin D as a pill. There are two kinds: D2 and D3.

• Vitamin D2 is made from plants (yeast).
• Vitamin D3 is usually made from sheep’s wool, but there are vegan options made from plants like lichen.

2. Which is better?
   Both D2 and D3 help, but D3 works better and lasts longer in the body.

3. Special vitamin D (25(OH)D3):
   There is a very strong type of vitamin D called 25(OH)D3, but you can’t buy it in stores in the U.S. yet.

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