#1) If you got a BATHING SUIT quality tan yesterday, then you don't need to take Vitamin D today.

This means: 30 minutes of exposure between 10 am & 2 pm wearing  –> 

Ladies – 2  a piece suit                  Boys – this means trunks

NO SUNSCREEN during this 30 minute exposure.

Remember – Sunburn = BAD  Sun TAN = GOOD

#2) Take enough Vitamin D daily to get your blood level between 50 and 100 ng/ml.

MOST adults can safely start at 5000 IU daily of Vit D.  

After 2 to 3 months, get a blood level checked.  This can be done at your Doctor's office, or, a test kit can be sent to you in the mail.

If your results come back at, say, 38 ng/ml, after taking 5000 IU / day, it is not unreasonable to up your intake to 10,000 IU /day – and recheck a level 2 to 3 months later.

As Vit D is a fat soluble Vitamin, its level does NOT change quickly.

If one googles: "Consequences of low Vitamin D levels", the list of consequences is a list of health issues that no one wants any part of! (Dementia, hypertension, cancer, depression…… + many more)