February 4, 2013

How to up Your Vitamin D Levels and Reclaim Your Health

Feel the Sun on Your Skin and Relish in it!

Now that you know about skin types and have probably identified your’s-let’s take a look at just how much sun you actually need to get the adequate amount of vitamin D. Thanks to the advances in technology, you can calculate the adequate amount of sun that your particular skin type needs on a daily basis. 


Ola Engelsen, who is a scientist at the Norwegian Institute for Air Research, developed an online tool that allows you to calculate how much time you need in the sun to get any dose of vitamin D3.  You simply enter all the variables that might influence your UVB exposure.  I find this particular tool a bit cumbersome; yet it will give you the most accurate answer.  Luckily, she also has a more condensed calculator that I find to be more user friendly.  You can go here to use this version. In the meantime, I’ve added a chart to demonstrate how the sun converts cholesterol to vitamin D.


How Vitamin D is Synthesized in the Body


Finally, if you don’t want to bother with the calculator, here is a handy chart to serve as a suggested guideline:




 General Rule of Thumb

According to Howstuffworks.com, If you are a type 1 or type 2, and live in New York City,  spending just four minutes outside on a sunny 4th of July would produce about 1,000 IU of vitamin D.  But, if its a sunny day on New Years day, you’ll need 40 minutes in the sun to achieve the same results.  A person with type 6 skin would need 16 minutes on the fourth of July under those same conditions, and about 4.5 hours on New Years day to produce the same amount of D3.   If there is a completely cloudy day (or smog) you will only produce about about 50 percent that.


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