10 minutes of sunshine

As little as 5-10 minutes of sun exposure on arms and legs or face and arms three times weekly between 11:00 am and 2:00 pm during the spring, summer, and autumn in the northern hemisphere should provide a light-skinned individual with adequate vitamin D and allow for storage of any excess for use during the winter with minimal risk of skin damage. See link below.

This exposure needs to be without sun cream and should only be added to the food tracker during spring, summer and autumn. People with darker skin may need more exposure.

This amount of vitamin D is a guideline and it is still a good idea to eat foods high in vitamin D during the winter.