The No. 1 thing you can do to prevent vitamin D deficiency is to ensure that you receive adequate exposure to ultraviolet (UV) light to enable your body to produce enough vitamin D. How much is adequate? Experts agree that if you spend about 15 minutes outside in full sunlight at least three or four times each week, that should do it. However, not all sunlight is created equal. The sun is stronger at different times of the day. Sunlight is also affected by the season. In climates prone to long winters, chances are no matter how much time you spend outside during the winter you won't get enough exposure. You can boost your vitamin D by eating foods that have been fortified or by taking supplements. Another alternative is to visit a tanning salon regularly. The tanning bed bulbs used in tanning salons emit the same UV light that the sun emits and prompts your body to produce its own vitamin D.
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