When the summer sun is shining, can I skip my vitamin D supplements?

The short answer is: No.

Vitamin D supplements are recommended throughout the year, including during the summer, shortly after the baby is born.

Where do we get vitamin D?

We can form vitamin D in our skin when exposed to the sun and get it in our diet.

Which foods provide vitamin D?

Unfortunately only a few foods naturally contain vitamin D. Cod liver oil and fatty fish such as trout and salmon are among food sources with the highest amounts of vitamin D. Other animal sources include egg yolks, beef liver, and chicken.

Some mushrooms also provide vitamin D. Plant sources only produce vitamin D2, which is one of the two major forms of vitamin D. Studies have shown that vitamin D found in plant sources is usually in a much smaller quantity and can raise blood vitamin D levels less efficiently compared to the vitamin D found in animal sources.

We also get some vitamin D from fortified foods including fortified cow's milk, plant-based milk alternatives, and breakfast cereals. However, the amount of vitamin D that is added is unlikely to meet most people's daily needs. Plus, although these products are often fortified with vitamin D and many other essential nutrients, it is not always the case. Make sure you read the labels to confirm what is in there.

This milk is available at many chain supermarkets and represents how much vitamin D is usually added. One cup only provides 10% of the recommended daily amount of an adult.

Infant formulas manufactured in the U.S. also contain vitamin D. However, the amount can vary from one formula to another.

Can I rely on my skin to produce vitamin D during the summer?

Being exposed to sunlight for 5-30 minutes, most days of the week, without sunscreen usually allows the body to create enough vitamin D. An SPF of as low as 8 could block the sunlight needed for the skin to generate vitamin D. The American Academy of Dermatology recommends an SPF of 30 or higher for optimal sun protection.

However, sun exposure increases the risk of skin cancer, including those with darker skin colors. For people with light skin colors and who are more sensitive to sunburn, they can experience sunburn after 10-15 minutes in the sun during spring or summer, which may not be long enough for their skin to produce enough vitamin D.

What is the best way to meet our vitamin D needs?

All of the above has made vitamin D supplements extremely important. Continue to take your vitamin D supplements and apply sunscreen or follow other sun protection tips. Avoid direct sun exposure between 10 a.m. and 4 p.m. when possible.

For infants who are exclusively breastfed and who do not drink more than 32 ounces of infant formula in a day, a daily supplement is needed.

How much vitamin D do I and my kids need?

According to the National Institute of Health, the table below explains how much vitamin D is recommended depending on the gender and age.

Age	Male	Female	Pregnancy	Lactation
0-12 months (Adequate Intake)	10 micrograms (400 IU)	10 micrograms (400 IU)
1-13 years	15 micrograms (600 IU)	15 micrograms (600 IU)
14-18 years	15 micrograms (600 IU)	15 micrograms (600 IU)	15 micrograms (600 IU)	15 micrograms (600 IU)
19-50 years	15 micrograms (600 IU)	15 micrograms (600 IU)	15 micrograms (600 IU)	15 micrograms (600 IU)
51-70 years	15 micrograms (600 IU)	15 micrograms (600 IU)
71+ years	20 micrograms (800 IU)	20 micrograms (800 IU)

Table. Recommended Dietary Allowances (RDAs) for Vitamin D