1. Proper Exposure

The sun is, for better or for worse, the best possible way to get your vitamin D. Whenever possible, direct exposure of the skin to sunlight for 20-30 minutes is recommended. Skincare fanatics will be surprised to learn that going withing sunscreen is also recommended for these brief periods, as it can decrease vitamin D synthesis by up to 99%. Getting your sunlight in an intentional, thought-out method is the smartest path to getting your vitamin D levels up safely. If it's particularly cold and the weather unpleasant where you live, consider going out during your lunch break to get the best exposure during the warmest part of the day.

If you're particularly susceptible to the effects of Seasonal Affective Disorder or have a job that keeps you trapped inside the majority of your days, it may be a good idea to select for better sun exposure when searching for your next home. A home with small windows with a majority of northern exposure will be dark all year round, and won't give you any opportunities to sun exposure indoors. If you're unable to find a home with good southern exposure, try installing some skylights to get at least the pleasant emotional effects of a sunlit room. For maximum sunlight benefits, install some solar panels and save on energy costs. 

2. Nutrient Supplementation

A great way to supplement your vitamin D intake, whether you live in a colder climate or just spend a lot of time indoors, is by getting it through your food. Animals like high-oil fish are high in Vitamin D3, while mushrooms exposed to sunlight contain Vitamin D2. By making sure you eat these foods once or twice a week, you'll be getting a wonderful supplement to any sunlight or UV light you're exposed to on a daily basis.

If fish and mushrooms aren't your bread and butter, however, you can sub in some cod liver oil, either in liquid or gel pill form. Cod liver oil delivers massive amounts of vitamin D per tablespoon and is a quick, effective way to stay healthy in spite of being unappetizing. If you're suspicious that, in spite of your best efforts to get sunlight and eat vitamin-rich foods, you're still deficient, it's a good idea to visit your doctor and have him assess your levels. It is possible to over-consume vitamin D, so it's inadvisable to supplement without the recommendation of a medical professional. 

3. Skin Protection

The other side of UV exposure is the possible risks that come with overly-exposed skin. Some common ways to protect from the sun during the hot parts of the year are by using sunscreen, wearing protective clothing, and sticking to shady areas. But it's important to understand proper methods for applying sunscreen to ensure its efficacy. Make sure you're applying at least an ounce of sunscreen at once (to visualize, imagine filling a shot glass), and are applying 15 to 30 minutes before going outside. It's also a good idea to apply a UV-protectant lip balm, as lips are equally susceptible to sun damage.

Any parts of the skin that can't be reached by sunscreen, such as the scalp, should be covered with a hat or other protective garment. Covering up with clothes seems unappealing on hot days, but some great UV-protectant clothes are being made now that are light enough to be comfortable while keeping your skin safe. Lastly, wear sunglasses to keep your eyes safe from glare, and to protect the sensitive skin around your eyes. 

Sunlight is a wonderful gift that you can use to enhance your life and improve your health. Use these tips to achieve the proper balance of sunlight in your life and enjoy the benefits that come with it. 

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