How Long Does It Take For Vitamin D To Work

How Long Does It Take for Vitamin D to Work? – If you have a vitamin D deficiency, you may notice improvements within 4-6 weeks of consistent supplementation. However, that timeframe can vary depending on what your baseline vitamin D levels are. This 2019 study found that people with vitamin D deficiencies and healthy people alike were both able to achieve adequate levels of vitamin D after six weeks of supplementation.

How long after taking vitamin D supplements will I feel better?

How Much Vitamin D Do I Need Per Day? – Besides going outdoors in the sunshine, there are two others ways to improve the amount of vitamin D in your system: eating foods rich in vitamin D and supplements. “Adding an over-the-counter vitamin D supplement can make improvements in just three to four months time.

• Vitamin D with a strength of 1000-2000 international units daily is the recommended dose for most adults,” Dr.
• Ropte says.
• Most multivitamins contain vitamin D, so extra supplementation isn’t always necessary.
• There can be consequences to taking too much vitamin D, so high levels of vitamin D supplements aren’t meant for the average person.

However, people with certain medical conditions may need a higher dose vitamin D supplement, which may require a prescription. You’ll want to chat with your doctor to find what’s right for you.

How can I raise my vitamin D level quickly?

1. Get some sunlight. – Sunlight is the best way to increase your Vitamin D levels naturally. Due to this reason, Vitamin D is sometimes referred to as “Sunshine Vitamin.” To get the best out of it, you should spend atleast 15 to 20 minutes under the sun. Make sure the sunlight touches your skin for the designated amount of time.

• Applying sunscreen is not required for this amount of time.
• If you have a darker skin tone, staying a bit longer than 20 minutes is advisable.
• People with dark skin have high levels of melanin, which proactively diverts most UVB rays away.
• As a result, the body does not get the primary ingredient to initiate D3 production.

For such a case, exposure to the sun for an extended period is known to help derive some amount of vitamin D. If you plan to expose yourself to sunlight for a longer period, it is advisable to wear sunscreen of atleast 30 SPF.

What happens to your body when you start taking vitamin D?

What Is Vitamin D? – Vitamin D is a fat-soluble vitamin naturally present in food, and a hormone produced in the skin in response to sun or UV exposure. According to the National Institutes of Health, vitamin D promotes calcium absorption in the gut and helps regulate the concentration of calcium and phosphorus in the blood, which supports building and maintaining healthy, strong bones and helps regulate skeletal and neuromuscular function.

Does vitamin D give you energy right away?

Does vitamin D affect your energy levels? – The evidence suggests that it does. According to the Cleveland Clinic, some of the top symptoms of vitamin D deficiency in adults are fatigue, muscle weakness and low mood, all of which can make us feel down and exhausted.

• A double-blind trial in the Medicine journal compared the results of two groups who experienced fatigue and vitamin D deficiency.
• One group was given vitamin D supplements, while the other was given a placebo.
• Researchers found that the group given vitamin D experienced significant improvements in energy levels in just four weeks.

Dietitian Rahaf Al Bochi, a spokesperson for the Academy of Nutrition and Dietetics, also tells Live Science vitamin D deficiency is associated with low energy levels. “Vitamin D has been shown in research to aid the function of the mitochondria within the body’s cells, which is responsible for creating energy,” she says. Al Bochi is a registered nutritionist and spokesperson for the Academy of Nutrition and Dietetics. She practices through an intuitive eating approach and specializes in the Mediterranean eating pattern. She is a member of the Academy’s Nutrition Entrepreneurs dietetic practice group and a graduate of Ryerson University.

Do vitamin D supplements work quickly?

How Long Does It Take for Vitamin D to Work? – If you have a vitamin D deficiency, you may notice improvements within 4-6 weeks of consistent supplementation. However, that timeframe can vary depending on what your baseline vitamin D levels are. This 2019 study found that people with vitamin D deficiencies and healthy people alike were both able to achieve adequate levels of vitamin D after six weeks of supplementation.

When should I take vitamin D morning or night?

When to take vitamin D – It just plain doesn’t matter, as long as you take it with food, says Dr. Manson. Her advice: Take it when you’ll remember to take it — morning, noon or night — and take it with a meal, she says. “It is important that it be taken with food, because vitamin D is a fat-soluble vitamin,” meaning it does not dissolve in water and is absorbed with fat, so it is better if there’s a little healthy fat to mix it up with, says Dr.

How soon will I feel better after taking vitamin D 20000 IU?

If someone has a severe vitamin D deficiency, it may take several weeks of regular supplementation before they start to see symptom improvement. Someone with mild to moderate deficiency may notice improvement within a few weeks.

Should I feel different after taking vitamin D?

What You May Feel After Raising Your Vitamin D Levels – Since vitamin D deficiency may cause symptoms including fatigue, body pains, and muscle weakness, you will likely feel improvements in these symptoms after taking vitamin D supplements and raising your blood levels.

What happens if I take vitamin D for a week?

What Happens If You Take Too Much Vitamin D? – Many people think that a higher dose leads to more benefits, but that isn’t always the case. Taking too much of a vitamin supplement can have detrimental effects on your health. As for vitamin D, elevated levels in the body can cause a few problems.

Is it better to take vitamin D once a week or daily?

Is It Better to Take Vitamin D Daily or Weekly? Here’s What Experts Suggest Grace Cary / Getty Images How can you ensure your vitamin D supplement is being its most effective? Vitamin D, the “sunshine vitamin,” serves numerous purposes in the body, from supporting healthy bones to boosting immunity.

But the age-old question remains—is it possible to have too much of a good thing? Recent debate has focused on the effects of large doses of vitamin D administered weekly, rather than the traditional smaller daily dose. Which option provides a better opportunity for absorption? Which is healthier? Researchers continue to discuss the best way to supplement this critical vitamin.

By and large, however, most experts continue to recommend smaller daily doses (outside of a few specific health circumstances). Here’s what to look for in a and why, for most people, a slow and steady dosage is often best. According to the National Institutes of Health Office of Dietary Supplements, the recommended amount of daily vitamin D for adults aged 19–70 is 15 micrograms or 600 International Units (IU).

The tolerable upper limit for adults—the highest amount considered safe—is 4,000 IU. You’ll find a wide variety of vitamin D dosages in pills, gummies, and other supplements. While many contain IU in the hundreds, some contain 5,000 IU or more. One reason for the variation in OTC amounts of vitamin D: various studies have shown that a higher vitamin D dose administered weekly could result in some positive health outcomes for certain groups.

A 2023 meta-analysis, for example, found that very high weekly dosages (up to 21,000 IU) reduced intensive care unit hospitalization and death in people with COVID-19. In another study from 2018, pregnant women deficient in vitamin D3 received either 1,000 IU daily or 50,000 IU weekly.

The group who received the high weekly dose had no adverse side effects and had higher levels of vitamin D in their blood after 10 weeks. While there may be special circumstances where a higher weekly dosage is warranted, most in the medical community remain cautious about recommending this route for the general population.

“Most patients who require vitamin D supplements should take a small daily dose,”, Instructor of General Medicine at Yale Medicine, told Health, “For patients who are severely deficient in vitamin D, a larger weekly dose may be prescribed for the short-term.” Vitamin expert, co-founder of, agreed: “Absorption is better and more constant, and taking a daily dose gives you more flexibility with regard to actual dosing.” Dr.

Levitan also explained the variety of factors that goes into finding proper vitamin D dosage. “The exact amount each person should take varies depending on numerous factors. Things that can influence needs include where you live, ethnicity, other medical conditions such as GI illnesses, and specific symptoms,” she said.

Vitamin D comes in endless supply from the sun, and as well. Salmon, tuna, egg yolks, fortified cereals, and certain mushrooms are high in the “sunshine vitamin.” Still, a surprisingly high percentage of Americans aren’t getting enough. Data from 2022 revealed that approximately 41% of the U.S.

• Population had vitamin D insufficiency, with a higher prevalence of deficiencies in women, non-Hispanic Black Americans, and people aged 20–29.
• According to Harvard’s T.H.
• Chan School of Public Health, the median intake of vitamin D from food and supplements in women 51 to 71 years old is 308 IU daily, with only 140 IU coming from food.

That’s a far cry from the 600 IU beneficial for good health. can show up with symptoms like fatigue, muscle weakness, and bone pain. But even if you’re deficient, you might not know it. The only way to determine whether your vitamin D levels are low is a blood test.

If your levels are sufficient (50 nmol/L or above), your doctor may not recommend supplementation. For lower levels, however, a regimen of daily D is likely a good idea. “For patients who don’t spend much time in the sun, take a daily multivitamin, or regularly eat foods fortified with vitamin D, 600 to 800 IU of vitamin D per day may be recommended,” noted Dr.

Wood. “Older adults and pregnant women may need more.” Vitamin D is one of only four vitamins that require a source of fat for absorption. For this reason, Dr. Levitan recommends taking it with a meal that contains some fat. This doesn’t have to include heavy foods like burgers or butter—any source of fat will do.

1. Some people prefer to take a vitamin D supplement at a specific time of day, such as first thing in the morning or right before bed, but the science isn’t clear on whether this increases effectiveness.
2. The best time of day to take your supplement is probably whatever time works best for you and helps you stick to a routine.

If you’ve decided to boost your vitamin D levels, you’ll have a vast array of supplements to choose from. This micronutrient is available in pills, chewables, liquids, and more. Some people even opt for vitamin D-enhancing sunlamps! To choose a high-quality supplement, look for a label that indicates third-party testing.

This means a supplement brand has allowed its product’s contents to be verified by an outside organization. Third-party testing companies include NSF, USP, BSGC, and Informed-Sport—so seek out vitamins with their seal of approval. As for whether to choose vitamin D2 or D3, either will increase your blood levels, but most research shows that D3 increases levels to a greater extent and maintains them longer than D2.

You also may want to purchase a supplement that includes magnesium, since this mineral helps activate vitamin D. Thanks for your feedback! : Is It Better to Take Vitamin D Daily or Weekly? Here’s What Experts Suggest

How should you feel after taking vitamin D?

Getting enough vitamin D helps the growth and development of bones and teeth. It may also provide improved resistance to certain diseases. Vitamin D is a fat-soluble vitamin in a family of compounds that includes vitamins D1, D2, and D3. Your body produces vitamin D naturally when it’s directly exposed to sunlight.

You can also get vitamin D from certain foods and supplements to ensure adequate levels of the vitamin in your blood. Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus and facilitating normal immune system function ( 1 ). Getting enough vitamin D is important for typical growth and development of bones and teeth, as well as improved resistance to certain diseases.

Here is more information about the benefits of vitamin D, plus information about downsides, how much you need, and foods with vitamin D. In addition to its primary benefits, research suggests that vitamin D may also play a role in:

Reducing the risk of multiple sclerosis (MS). A 2018 review of population-based studies found that low levels of vitamin D are linked with an increased risk of MS ( 2 ). Decreasing the chance of heart disease. Low vitamin D levels have been linked to increased risk of heart diseases such as hypertension, heart failure, and stroke. But it’s unclear whether vitamin D deficiency contributes to heart disease or simply indicates poor health when you have a chronic condition ( 3 ). Reducing the likelihood of severe illnesses. Although studies are mixed, vitamin D may make severe flu and COVID-19 infections less likely. A recent review found that low vitamin D levels contribute to acute respiratory distress syndrome ( 4, 5 ). Supporting immune health. People who do not have adequate vitamin D levels might be at increased risk of infections and autoimmune diseases, such as rheumatoid arthritis, type 1 diabetes, and inflammatory bowel disease ( 6 ).

Research has shown that vitamin D might play an important role in regulating mood and decreasing the risk of depression, A review of 7,534 people found that those experiencing negative emotions who received vitamin D supplements noticed an improvement in symptoms.

Vitamin D supplementation may help people with depression who also have a vitamin D deficiency ( 7 ). Another study identified low vitamin D levels as a risk factor for more severe fibromyalgia symptoms, anxiety, and depression ( 8 ). People with higher body weights have a greater chance of low vitamin D levels ( 9 ).

In one study, people with obesity who received vitamin D supplements in addition to following a weight loss diet plan lost more weight and fat mass than the members of the placebo group, who only followed the diet plan ( 9 ). In an older study, people taking daily calcium and vitamin D supplements lost more weight than subjects taking a placebo supplement.

• The researchers suggest that the extra calcium and vitamin D may have had an appetite-suppressing effect ( 10 ).
• The current research doesn’t support the idea that vitamin D would cause weight loss, but there appears to be a relationship between vitamin D and weight.
• Several factors can affect your ability to get adequate vitamin D from sunlight alone.

You may be less likely to absorb enough vitamin D from the sun if you ( 1 ):

live in an area with high pollutionuse sunscreen spend most of your time indoorslive in a big city where buildings block sunlighthave darker skin (The higher the levels of melanin, the less vitamin D your skin can absorb.)

These factors can increase your risk of vitamin D deficiency. That’s why it’s important to get some of your vitamin D from non-sunlight sources.

What does vitamin D fatigue feel like?

Symptoms when vitamin D is low – Most people with vitamin D deficiency are asymptomatic. However, if you’re exhausted, your bones hurt, you have muscle weakness or mood changes, that’s an indication that something may be abnormal with your body. Symptoms of vitamin D deficiency may include:

1. Fatigue
2. Not sleeping well
3. Bone pain or achiness
4. Depression or feelings of sadness
5. Hair loss
6. Muscle weakness
7. Loss of appetite
8. Getting sick more easily
9. Pale skin

If these symptoms sound familiar, it’s time to see a medical professional. They may do a blood test to check your vitamin D levels to see if they are within normal range.

Does vitamin D help with anxiety?

Abstract – Purpose of review: Depression and anxiety are mood disorders that affect health and therefore quality of life and increase the global burden of disease. One of the possible mechanisms in the pathophysiology of these mood disorders has been reported as oxidative stress and inflammation.

1. In the light of this information, it is important to determine the relationship between antioxidant nutrients (such as vitamin D) and these diseases.
2. There are points where the brain regions involved in the pathophysiology of depression and anxiety and vitamin D metabolism intersect.
3. Recent findings: Low vitamin D levels are associated with increased symptoms of depression and anxiety.

For this reason, vitamin D screening should be performed in the prevention and treatment planning of these mood disorders. Vitamin D, which has antioxidant properties and activity in brain tissue, is important for mood disorders preventions or treatments but serum levels must be followed.

What are the side effects of taking vitamin D once a month?

Most people don’t experience side effects with vitamin D, unless too much is taken. Some side effects of taking too much vitamin D include weakness, dry mouth, nausea, vomiting, and others.

How long does vitamin D stay in your system?

Vitamin D undergoes two hydroxylations in the body for activation. Calcitriol (1,25-dihydroxyvitamin D 3 ), the active form of vitamin D, has a half-life of about 15 h, while calcidiol (25-hydroxyvitamin D 3 ) has a half-life of about 15 days.

Why does vitamin D make me sleepy?

Vitamin D and sleep: The surprising connection – Does vitamin D help you sleep better? Early research suggests it is inversely related to melatonin, your sleep hormone. Increasing vitamin D levels may suppress melatonin levels. So, it makes sense that taking it at night could disrupt your sleep. That said, you still want to get enough vitamin D because your levels are directly related to the amount and quality of sleep you’re getting.

Researchers have found that low levels of vitamin D are linked with poor sleep quality. In one study, participants who increased their vitamin D levels saw significant improvement in sleep and neurologic symptoms. In another study, researchers looked at the vitamin D levels and sleep quality of 3,048 men 68 years and older.

They measured total sleep time, wake times and frequency and “sleep efficiency,” which measures the time spent in bed versus the time spent sleeping. The study found that low levels of vitamin D were linked with poor quality sleep and sleeping less than five hours a night.

Low levels of vitamin D were also associated with lower sleep efficiency scores. We know that vitamin D and sleep quality are linked, but we’re only really just beginning to understand how and why that’s the case. Researchers believe that vitamin D may affect our shut-eye by interacting with the areas of the brain that regulate sleep.

We also know that vitamin D plays a key role in supporting the immune system, and managing inflammation may support better sleep quality. So, get enough vitamin D—just take it in the morning or afternoon. At night, take supplements that support sleep quality and muscle relaxation, like magnesium and melatonin (which you’ll find in soothing, sippable Bulletproof Sleep Collagen Protein ).

Do I need magnesium to absorb vitamin D?

Do you need magnesium to absorb vitamin D? – The essential vitamins and minerals do not act alone. Many of them work together, in complex interrelations, to do their jobs in maintaining a healthy body. Recent studies have shown that if a person is deficient in magnesium, no amount of Vitamin D3 supplementation will allow a patient to realize the health benefits of adequate Vitamin D.

• Magnesium is a critical factor in making Vitamin D bioavailable.
• Without magnesium present, Vitamin D is stored in the body and not used.
• The body depends on magnesium to convert Vitamin D into its active form within the body.
• Magnesium also helps Vitamin D bind to its target proteins, as well as helping the liver and the kidneys to metabolize Vitamin D.

This research shows that supplementing with Vitamin D is pointless if a patient is deficient in magnesium—in fact, as the next section will explain, it may actually have harmful side effects to overload your system with Vitamin D without banking the magnesium needed to use it.

What time of day is vitamin D strongest?

Getting midday sun exposure may help you reach your recommended amount of vitamin D in less time. But too much sun exposure can have side effects. Vitamin D is a unique vitamin that most people don’t get enough of. In fact, it’s estimated that more than 40% of American adults have a vitamin D deficiency ( 1 ).

This vitamin is made from cholesterol in your skin when it’s exposed to the sun. That’s why getting enough sunlight is very important for maintaining optimal vitamin D levels. However, too much sunlight comes with its own health risks. This article explains how to safely get vitamin D from sunlight. There’s good reason why vitamin D is called “the sunshine vitamin.” When your skin is exposed to sunlight, it makes vitamin D from cholesterol.

The sun’s ultraviolet B (UVB) rays hit cholesterol in the skin cells, providing the energy for vitamin D synthesis to occur. Vitamin D has many roles in the body and is essential for optimal health ( 2 ). For example, it instructs the cells in your gut to absorb calcium and phosphorus — two minerals that are essential for maintaining strong and healthy bones ( 3 ).

OsteoporosisCancerDepressionMuscle weaknessDeath

In addition, only a handful of foods contain significant amounts of vitamin D. These include cod liver oil, swordfish, salmon, canned tuna, beef liver, egg yolks and sardines, That said, you would need to eat them nearly every day to get enough vitamin D.

If you do not get enough sunlight, it’s often recommended to take a supplement like cod liver oil, One tablespoon (14 grams) of cod liver oil contains more than three times the recommended daily amount of vitamin D ( 4 ). It’s important to note that the sun’s UVB rays cannot penetrate through windows.

So people who work next to sunny windows are still prone to vitamin D deficiency. Summary Vitamin D is made in the skin when it’s exposed to sunlight. Sun exposure is by far the best way to boost vitamin D levels, particularly because very few foods contain significant amounts.

1. Midday, especially during summer, is the best time to get sunlight.
2. At noon, the sun is at its highest point, and its UVB rays are most intense.
3. That means you need less time in the sun to make sufficient vitamin D ( 5 ).
4. Many studies also show that the body is most efficient at making vitamin D at noon ( 6, 7 ).

For example, in the UK, 13 minutes of midday sunlight exposure during summer three times per week is enough to maintain healthy levels among Caucasian adults ( 5 ). Another study found that 30 minutes of midday summer sun exposure in Oslo, Norway was equivalent to consuming 10,000–20,000 IU of vitamin D ( 8 ).

The commonly recommended daily dose of vitamin D is 600 IU (15 mcg) ( 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 ( 9 ). 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. 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. What’s more, their melanin pigments are also larger and darker ( 10 ).

1. Melanin helps protect the skin against damage from excess sunlight.
2. It acts as a natural sunscreen and absorbs the sun’s UV rays to defend against sunburn and skin cancers ( 11 ).
3. 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 ( 12 ).

• 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.

People living in areas farther away from the equator make less vitamin D in their skin. In these areas, more of the sun’s rays, especially UVB rays, are absorbed by the earth’s ozone layer. So people who live farther away from the equator usually need to spend more time in the sun to produce enough ( 13 ).

1. What’s 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.
2. 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 ( 13 ).

People in Norway cannot make vitamin D from sunlight between October and March ( 14 ). During this time of year, it’s 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 ( 5 ).

According to this recommendation, wearing a tank top and shorts for 10–30 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. Just make sure to prevent burning if you’re staying in the sun for a long time.

1. Instead, try going without sunscreen for just the first 10–30 minutes, depending on how sensitive your skin is to sunlight, and apply sunscreen before you start burning.
2. It’s also perfectly fine to wear a hat and sunglasses to protect your face and eyes while exposing other parts of your body.
3. Since the head is a small part of the body, it will only produce a small amount of vitamin D.

Summary You need to expose a sufficient amount of skin to sunlight to maintain healthy vitamin D blood levels. Wearing a tank top and shorts for 10–30 minutes three times per week is sufficient for lighter-skinned people, while those with darker skin may need longer.

People use sunscreen to protect their skin against sunburns and skin cancer. That’s because sunscreen contains chemicals that either reflect, absorb or scatter sunlight. When this happens, the skin is exposed to lower levels of harmful UV rays ( 15 ). However, because UVB rays are essential for making vitamin D, sunscreen could prevent the skin from producing it.

In fact, some studies estimate that sunscreen of SPF 30 or more reduces vitamin D production in the body by about 95–98% ( 16 ). However, several studies have shown that wearing sunscreen only has a small impact on your blood levels during the summer ( 17, 18, 19 ).

1. One possible explanation is that even though you are wearing sunscreen, staying in the sun for a longer period of time may cause enough vitamin D to be made in the skin.
2. That said, most of these studies were conducted over a short period of time.
3. It’s still unclear whether frequently wearing sunscreen has a long-term impact on blood vitamin D levels.

Summary In theory, wearing sunscreen may reduce the ability to produce vitamin D, but short-term studies have shown it has little or no impact on blood levels. That said, it’s unclear whether frequently wearing sunscreen reduces your vitamin D levels in the long term.

Sunburns: The most common harmful effect of too much sunlight. Symptoms of a sunburn include redness, swelling, pain or tenderness and blisters ( 20 ). Eye damage: Long-term exposure to UV light can damage the retina. This can increase the risk of eye diseases like cataracts ( 21 ). Aging skin: Spending too long in the sun can cause your skin to age faster. Some people develop more wrinkled, loose or leathery skin ( 22 ). Skin changes: Freckles, moles and other skin changes can be a side effect of excess sunlight exposure ( 23 ). Heat stroke: Also known as a sunstroke, this is a condition in which the body’s core temperature may rise due to too much heat or sun exposure ( 24 ). Skin cancer: Too much UV light is a major cause of skin cancers ( 25, 26 ).

If you plan on spending a lot of time in the sun, make sure to avoid getting sunburned. It’s best to apply sunscreen after 10–30 minutes of unprotected sun exposure to avoid the harmful consequences of excess sunlight. Your exposure time should depend on how sensitive your skin is to sunlight.

Note that experts recommend reapplying sunscreen every two to three hours you spend in the sun, especially if you’re sweating or bathing. Summary Although sunlight is great for making vitamin D, too much sunlight can be dangerous. Some consequences of too much sunlight include sunburn, eye damage, skin aging and other skin changes, heat stroke and skin cancer.

Regular sun exposure is the most natural way to get enough vitamin D. To maintain healthy blood levels, aim to get 10–30 minutes of midday sunlight, several times per week. People with darker skin may need a little more than this. Your exposure time should depend on how sensitive your skin is to sunlight.

Just make sure not to burn. Factors that can affect your ability to make vitamin D from sunlight include the time of day, your skin color, how far you live from the equator, how much skin you expose to sunlight and whether you’re wearing sunscreen. For example, people who live farther away from the equator typically need more sunlight because the sun’s UV rays are weaker in these areas.

They also need to take vitamin D supplements or eat more vitamin-D-rich foods during the winter months, since they cannot make it from sunlight. If you’re planning to stay in the sun for a while, it’s best to apply sunscreen after 10–30 minutes of unprotected sun exposure to help prevent sunburn and skin cancer.

Should I feel different after taking vitamin D?

What You May Feel After Raising Your Vitamin D Levels – Since vitamin D deficiency may cause symptoms including fatigue, body pains, and muscle weakness, you will likely feel improvements in these symptoms after taking vitamin D supplements and raising your blood levels.

What is the symptom of low vitamin D?

The vitamin D challenge: Getting it from sunlight – When your skin is exposed to ultraviolet rays from the sun, your body creates its own vitamin D. “When you’re out and about, use sunscreen to cover sensitive areas. But a little bit of sun is good for everybody,” says Dr. Lacey. Primary care doctor Mindy Lacey, MD, has seen an increase in vitamin D deficiency in the past several years. “If you’re exhausted, your bones hurt and you’re feeling sad, that’s an indication that something may be wrong,” says Dr. Lacey. Where you live matters.

How long do you need to be in the sun for vitamin D?

Dear Doctor: How much sunshine do I need to get my daily dose of vitamin D? And does wearing sunscreen interfere with my body’s production of vitamin D? Dear Reader : These are good questions. The major source of our body’s vitamin D comes from our own production in the skin.

This requires the ultraviolet rays from sunlight to form vitamin D3; both the liver and the kidneys are needed to then create the active form of vitamin D. Those with inadequate sun exposure – including disabled people, infants, the elderly, dark-skinned people, and those who live at northern latitudes during the winter – are at risk of low vitamin D3 production, which can lead to a loss of bone density and an increased risk of fractures.

Disabled people and infants are often less likely to go outdoors, and people over the age of 70 don’t produce vitamin D3 from their skin as effectively. As for people with darker skin, they have more melanin, so less UV light gets absorbed to create vitamin D3.

They need more sun exposure to produce vitamin D3 than those with lighter skin. So to begin to answer your question, we have to look at all the variables that affect vitamin D3 production: your skin pigmentation, your general age, your latitude, the time of day when you go out in the sun and the season of the year.

A study done in Valencia, Spain, measured the amount of sunlight necessary to produce a sufficient amount of vitamin D in those with lighter skin. (Valencia is about the same latitude as Kansas City, Missouri.) The researchers took into account the amount of clothing and the season of the year.

In spring and summer, 25 percent of the body (the hands, face, neck and arms) is exposed to the sun, and in these seasons, about 8 to 10 minutes of sun exposure at noon produces the recommended amount of vitamin D. In the winter, only 10 percent of the body is exposed, and nearly 2 hours of sun exposure at noon is needed to produce a sufficient amount of vitamin D.

Another study compared the geographic extremes of Miami and Boston. Researchers studied people who tanned well, but who still burned when exposed to sun. In the summer in Miami – with 25 percent of the body exposed to the sun – a person would need only 3 minutes of sun exposure to make a sufficient amount of vitamin D.

• That same person – when placed in Boston in the winter – would need 23 minutes at noon to produce enough vitamin D.
• Then again, Boston in the winter is really cold, so you would probably have only 5 percent or less of your body exposed to the sun.
• Thus, 23 minutes in the sun in Boston would need to be stretched to more than 2 hours in order to ensure sufficient sun exposure.

In addition, if you have darker skin pigment, the time needed to produce sufficient vitamin D would be even longer. As for sunscreen, it can decrease the formation of vitamin D3 by the skin, but again there are many variables, such as how much of your body has sunscreen, how thick the layer of sunscreen and the level of SPF.

There is a balance – a Goldilocks zone – between sufficient sun exposure to make vitamin D3 and the risk of getting skin cancer. Lastly, because our fat cells can store vitamin D for months, you don’t need to worry if there are days when you don’t get enough sun exposure. You’ll still be safe from the detrimental bone effects of low vitamin D if you get enough sun other days.

So take some time to be outside. Robert Ashley, MD, is an internist and assistant professor of medicine at the University of California, Los Angeles. Ask the Doctors is a syndicated column first published by UExpress syndicate.

Is it better to take vitamin D once a week or daily?

Final Takeaways – Vitamin D is necessary for our health, especially our bone health and immune system. While it is possible to take enough vitamin D once a week to keep yourself balanced, the best results were found to be a lower dose (1,000-2,000 IUs or 25-50 mcg ) taken daily.