How do you get enough Vitamin D from the sun? If you can fulfill the following, you might get enough:
You live south of Atlanta in the winter.
You are in the sun from 11:00 am to 1:00 pm.
Your body is mostly uncovered.
You go without sunscreen for at least 15-20 minutes.
You don’t use soap for 48 hours.
You repeat the process in 72 hours.
Your skin is not dark, either from genetics or suntanning. (You may need six times as much exposure if your skin is dark.)
Unless you fit all of these conditions, you need to supplement. And a multi-vitamin or calcium plus D supplement will NOT have enough Vitamin D, nor will your milk. You need to supplement with high iu Vitamin D3, preferably above 4000 iu. If your blood 25 hydroxy D test is below 70 (ignore “high”, “medium” and “low” because that is based on the averages of a D-deficient population,) then supplement it. The exception is if you have scleroderma or similar abnormal calcium metabolism.
Other ways to supplement: frequent consumption of liver, preferably from organic animals. Shitake or other mushrooms dried gill side up in the sun on a daily dose of about one ounce dry weight, cooked long and low.
Calculations from studies on Vitamin D show that, for every person who dies of skin cancer from UV overexposure, more than two hundred will die from other cancers, like lung, breast, prostate and colon, as a result of low vitamin D levels.
Watching this You-Tube video from the University of California at San Diego might be one of the best things you can do for your health. It explains clearly and in detail which levels of vitamin D3 are necessary to prevent a great variety of diseases. Rickets, the disease our woefully inadequate RDA was designed to prevent, needs very little Vitamin D. Cancers, diabetes, heart attack, falls, fractures, hypertension, neurological impairment, even pain will be prevented by raising your blood Vitamin D levels to the recommended range.
I have been taking 10,000 iu of Vitamin D3 daily for the last year and am only in the low end of the recommended range.
A blood level of Vitamin D (have your doctor test it) should be 40-60 ng/ml, which is likely higher than the reference range of the test. You would need to reach 200 ng/ml to suffer from toxicity. The amount you need to supplement will vary, but is way way higher than you find in any multi. Unless you seek out a special high concentration vitamin D supplement, you are not getting enough, at least above the Mason-Dixon line (and usually below as well.)