![]() Some people may not absorb enough vitamin D from sunlight because of specific lifestyle factors. At noon during summer in Boston, someone with a darker skin tone would need to expose one-quarter of their skin to sunlight for 2 hours.At noon during summer in Miami, someone with a medium skin tone would need to expose one-quarter of their skin to sunlight for 6 minutes.The Vitamin D Council gives some examples: These varied factors make it difficult to recommend how much sunlight a person should get to make the vitamin D that their body needs. In the United States, the Centers for Disease Control and Prevention (CDC) found that Mexican-Americans and non-Hispanic black people are more likely to have vitamin D deficiency. People with more melanin in their skin have better protection from the sun, but take longer to make vitamin D. Less melanin results in lighter skin, which does not protect as well against harmful ultraviolet (UV) rays. ![]() The amount of melanin a person’s skin contains affects how much vitamin D they can make. In the summer, a person does not need to be out in the sun for very long during this period to make enough vitamin D. The sun is usually strongest between 11:00 a.m. In the Northern Hemisphere, a person may not get sufficient vitamin D from sunlight during the winter. People who live nearer the equator get more sun exposure. However, it depends on where in the world they live, the time of year, the time of day, and their skin color. Some people will be able to get enough vitamin D just from sunlight. Oily fish is the best dietary source of vitamin D and it is recommended that everyone includes a portion of oily fish a week, for its protective effects against heart disease.Can you get enough vitamin D from the sun alone? These can be bought cheaply in pharmacies and supermarkets. Those who don’t go out with exposed skin, or who are house bound, are advised to take a daily supplement all year round. In 2016, the Scientific Advisory Committee on Nutrition recommended that older children and adults who are not pregnant or postnatal should take a daily supplement containing 10 µg a day of vitamin D, at least during winter months. Leaflets are available in English, Polish, Romanian, Somali, Arabic, Urdu, Pashto, Bengali, Punjabi. If you would like to become an issuing site for the vitamins, please contact Sarah Bates on 01 or click on the link to download a leaflet giving more information about the vitamin scheme and campaign. To find out the nearest place for you to pick up your FREE vitamins, download this document, and look for your area. Healthy Start Vitamins for Women and Children's Vitamin Drops are available from Health Visiting teams, some Health Centres and Children’s Centres and some pharmacies (look out for the poster in the window). In an effort to prevent cases of rickets, Birmingham has introduced a citywide policy of FREE vitamin supplements for women from the start of pregnancy until their child is 12 months old, and for all children under four. Rickets is treatable and the bones then go back to normal. Other bone deformities can be seen on x-ray. Through lack of vitamin D, their bones are soft and their legs become bowed. The most common problem caused by vitamin D deficiency is rickets, which develops in vitamin D-deficient toddlers as they are starting to learn to walk.
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