How to sunbathe and eat eggs to absorb vitamin D well?

Vitamin D is important in calcium absorption, ensuring the sustainability of the musculoskeletal system, maintaining a healthy immune system and reducing the risk of certain cancers.

There are many ways to supplement and increase vitamin D absorption such as taking supplements, sun exposure, and eating foods rich in vitamin D.

Early morning sun exposure helps the body synthesize vitamin D

Normally in summer you can sunbathe for about 10-30 minutes a day, the time depends on your skin color, skin sensitivity and exposure to sunlight. People with light skin need less time than people with dark skin.

In winter, longer sun exposure or additional vitamin D from food or supplements may be needed due to weaker sunlight.

Sun exposure should be done early in the morning or late in the afternoon to reduce the risk of skin damage. Do not use sunscreen during short periods of sun exposure as sunscreen can reduce the skin's ability to synthesize vitamin D.

Recently, to limit the harmful effects of improper sun exposure that increase the risk of skin cancer, recommendations for treatment and prevention of vitamin D deficiency do not recommend sun exposure, but instead recommend supplementing foods or medications containing vitamin D.

One medium egg provides about 40 IU of vitamin D, mostly from the yolk. To reach the usual recommended daily intake of 400 IU of vitamin D, you would need to eat about 10 eggs per day.

However, eating such a large amount of eggs is not an effective or healthy way to supplement vitamin D. Therefore, supplementing with other foods including salmon, mackerel, vitamin D-fortified milk, vitamin D-fortified breakfast cereals, vitamin D supplements in pill or liquid form is an effective way to ensure adequate daily vitamin D intake without eating too many eggs.

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