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If I stay out of the sun, how do I get enough vitamin D

Vitamin D is needed for healthy bones and muscles, especially in children and the elderly. Your skin produces vitamin D when exposed to sunlight.

image of a family and dog walking in the forest

The amount of sun exposure needed to produce enough vitamin D depends on:

  • age
  • diet
  • skin colour
  • where you live
  • how strong the sun is

For most people, just a few minutes out in the sun – the short, casual exposure you get while going about daily life – will be enough.

Getting vitamin D from your diet (many foods are fortified with vitamin D) or by taking vitamin supplements is safer than UV-ray exposure. Learn more about vitamin D in your diet and supplements.

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