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And best to have very few clothes covering your body. Best in bathing suit or birthday suit.
I was a low 16 back in 2006 and I had been in the sun in bathing/birthday suits for years but came in from the sun and it took 6 months of 4K d3 daily to get to about 34 as I think back to that time. I was feeling a lowness in my being when I was 16 and felt much improved by 34 but when I hit 80 on the range, I was feel tip top and then the hip surgery zapped my Vit D...and I've been working up with it again.
Range is 20-100 in a lot of labs and doctors are NOT sure for anyone what is optimal for them. It's learning to work with your D3 and your body and how you are feeling...and getting labs now and then.
The sun actually has to hit your skin in order for it to absorb the D.
First of all, there is no where in The US where you can get enough sun to have a normal Vit D level. Long before you got enough sun, you'd have a bad sunburn. (I'm assuming you're in The US.)
Secondly, you need to know how deficient you are. Simple blood test.
Thirdly, if you're mildly deficient (and almost all adult Americans are, especially as the years go by), your MD will probably Rx 50,000 IU of Vit D3, once a week, for 5-6 weeks. Once your level is in the normal range, then 2000-5000 IU a day from then on. But you really need to listen to your MD.
Oh -- Vit D deficiency is serious. It's very bad for your brain including what you mentioned and a lot more.
Ask your MD.
That's exactly what my doctor told me, he said you are kidding yourself if you think sunbathing will provide you with enough vitamin D. He also said it's more like a hormone than a vitamin and effects at least 30 systems in your body. I had mine tested and it was 7, at the same time I had a rash that my dermatologist was unable to find the cause of, even after extensive allergy testing. I started by taking 10k units every day for a few weeks (prescribed) and I now take 2000 units a day, my vitamin d level has been a consistent 33 for the past few years and while it might be anecdotal the rash went away when my vitamin D level became normal
From the years of 20something to mid 50's I spent hours on end at the beach in scant clothing...sun was hitting my skin big time. I would spend a whole day at the beach.
When I "came in" from the sun and got glued to computer, a lowness hit my being...the Vit D was emptying out of my D tank.
Along with supplements you can sit outside in the sunshine for ten minutes. Do it without sunscreen. Obviously don't so it when it is really hot. A little sunshine goes a long way in getting your D.
Actually anyone north of say, St. Louis doesn't really get any vit D from Oct to April - at least. How long you get sun is determinated by latitude and type of year. And for most of us a lot of the year its nada. However its my limited understanding that if you get a fair amount of sun during vit d producing times it lasts awhile in your body.
Also I think you are supposed to take it with a little bit of fat (meal)
Specifics seem very hard to come by.
Im hoping someday someone comes up with an accurate app based on logitude, time of year and level of sunniness = how long you need to get sun a day.
You can buy special lights that give you vit d, but they also would give you skin cancer so......
I live in South Florida and my levels are above average and I don't suppliment. I'm outside every day.
I agree about the hormone aspect and if you can get plenty being outside good on you. Do It...I did it for years. But I also got to the skin cancer fear point, so that also got me in plus my body after menopause just didn't tolerate the sun like I could for years before.
Actually anyone north of say, St. Louis doesn't really get any vit D from Oct to April - at least. How long you get sun is determinated by latitude and type of year. And for most of us a lot of the year its nada. However its my limited understanding that if you get a fair amount of sun during vit d producing times it lasts awhile in your body.
Also I think you are supposed to take it with a little bit of fat (meal)
Specifics seem very hard to come by.
Im hoping someday someone comes up with an accurate app based on logitude, time of year and level of sunniness = how long you need to get sun a day.
You can buy special lights that give you vit d, but they also would give you skin cancer so......
I've heard for a long while anyone north of Atlanta can be deficient. I don't need an app as I just supplement daily as even though I live in a sunny climate I don't have sun tolerance anymore and know where I've been with labs since I started on this journey in 2006.
But I think it's good to get a guideline to start from. If one lives in non sunny places.
That's exactly what my doctor told me, he said you are kidding yourself if you think sunbathing will provide you with enough vitamin D. He also said it's more like a hormone than a vitamin and effects at least 30 systems in your body. I had mine tested and it was 7, at the same time I had a rash that my dermatologist was unable to find the cause of, even after extensive allergy testing. I started by taking 10k units every day for a few weeks (prescribed) and I now take 2000 units a day, my vitamin d level has been a consistent 33 for the past few years and while it might be anecdotal the rash went away when my vitamin D level became normal
other doctors may disagree. Many have said, 10 minutes a day, in the sun will help solve the problems unless you are really low on D. 'and 10 minutes will not hurt anyone. Of according to a couple of doctors I have talked with.
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