Vitamin D, The sun is your friend!
We highly recommend sitting in the sun for 5-20 minutes three times a week. Supplementing with synthetic Vitamin D may not metabolize as efficiently as direct exposure to sunlight and wearing sunscreen with an SPF of 30+ reduces vitamin D absorption by more than 95%. Its best to get exposure without the use of sunscreen in order to get a good amount of vitamin D absorbed in your body. If you are not able to get in the sun then a tanning bed for 5-10 minutes 3 times a week is also acceptable. Finally If you cannot do either of the above then you should supplement with a natural source of Vitamin D3 and we recommend Stronger Faster Healthier or some Cod Liver Oil. You should try to get 1000-2000IU a day of Vitamin D3 from supplementation.
The take home message for vitamin D? Get it from the sunlight without lathering on sunscreen, but you only need 5-20 minutes depending on how dark you are. The darker you are the more exposure you will need to sunlight. There is evidence that increased vitamin D will slow or eliminate the possibility of cancer and it far outweighs the potential drawback to increased sun exposure.
-For those of you wondering if increased sun exposure will increase the rates of skin cancer. Here is a study that indicates that increased sun exposure and in turn increased vitamin D levels leads to improved cancer prognosis and the potential health benefits far outweigh the potential adverse effects of sun exposure.