You are required to take supplements as an intake of vitamins. However, very few foods contain vitamins.

Vitamin D has also been shown to reduce the growth of cancer cells in some cases, reduce inflammation and help your immune system. Calcium and phosphorus are critical for building bone. Vitamin D helps your body absorb and retain calcium and phosphorus. Get some sunshine and boost your vitamin D level.Therefore, it can prevent sunburn without compromising the body's vitamin D production. However, sunscreen does not block UVB rays perfectly, says Leffell. Therefore, protect your skin by always using sunscreen or wearing protective clothing when outside - even in the winter. However, you should avoid prolonged sun exposure, which is about 10 to 30 minutes for fair skin, because UVB rays also cause sunburns and photodamage, increasing the risk of skin cancer, says Massick. In fact, a 2009 study found that there is a four-fold increase in vitamin D production at the Mount Everest base camp, which is approximately 5,350 meters (17,500 feet) above sea level compared to Agra, a city in India which is 169 meters (554 feet) above sea level. Altitude: People living at higher altitudes can produce more vitamin D because the UVB rays travel a shorter distance to the skin.Geographic location: People living in countries further from the equator usually get less vitamin D because more of the UVB rays are absorbed by the ozone layer.Skin color: Individuals with darker skin tones have more melanin, a natural pigment in the body that protects the skin from UV damage, so they tend to produce less vitamin D through sun exposure.Time of day: The best time for sun exposure is noon since the sun is most intense, meaning you don't have to stay out as long to get an adequate amount of vitamin D.Several factors affect UVB exposure and vitamin D production, including: It would be possible to get adequate vitamin D with limited exposure to your arms and legs for 10 to 15 minutes two to three times a week,' says Susan Massick, MD, a dermatologist at The Ohio State University Wexner Medical Center and associate professor of dermatology in the Ohio State College of Medicine. 'It does not take excessive amounts of sun to get a healthy dose of vitamin D.

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