It’s true—standing in the sun on a regular basis can give you all of the vitamin D you need. Unlike other vitamins which are gathered from the diet, vitamin D is synthesized in the skin. It is a crucial vitamin for absorbing calcium in the gut, helping with bone formation and growth, as well as the breakdown and buildup of bone tissues. Plus, vitamin D is even linked to your mood and a stronger immune system. So it brings us to the question—how much do you really need in order to reap these benefits? And should you be taking vitamin D supplements regularly?
In order to get a sufficient amount of vitamin D per day, Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and member of our medical expert board, says that you should set a goal of spending 15 to 20 minutes in the sun during the strongest hours (11 a.m. to 2 p.m.) in order to get a sufficient amount of vitamin D on a regular basis.
But what if your current circumstance does not provide you with ample situations to be in the sunlight? Goodson says that you should aim for 800 international units (IU) of vitamin D per day from food, which is equivalent to 20 micrograms.
“Most Americans don’t get enough sunshine on a regular basis, due to indoor working environments, time of year, where they are located in the country, etcetera,” she says. “A large portion of the population is deficient in or has insufficient levels of vitamin D.”
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