Vitamin D is a fat-soluble vitamin that plays a crucial role in various bodily functions, including bone health, immune system function, and cardiovascular health
. It is naturally found in a few foods, such as fatty fish, fish liver oil, and egg yolks
. However, most people do not consume enough vitamin D-rich foods, and some forms of vitamin D, like cholecalciferol (vitamin D3), can be synthesized in the skin when exposed to sunlight
. There are several forms of vitamin D, including ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3)
. Vitamin D is also found in fortified foods and supplements, such as soy milk, fortified orange juice, and vitamin D-fortified grains
. Some factors that can affect the production of vitamin D in the skin include:
- Time of day
- Skin color
- Latitude
- Altitude
- Air pollution
- Skin pigmentation
- Sunscreen use
To safely get vitamin D from the sun, it is essential to balance sun exposure with the risk of skin damage. Moderate sun exposure, avoiding excessive sunbathing, and wearing sunscreen when necessary can help prevent skin issues while still allowing the body to produce sufficient vitamin D
. For people who cannot produce enough vitamin D through sun exposure or diet, supplementation may be necessary
