If well adults and adolescents regularly avoid sunlight exposure, research indicates a necessity to supplement with at least 5,000 units (IU) of vitamin D daily. To obtain this amount from milk one would need to consume 50 glasses. With a multivitamin more than 10 tablets would be necessary. Neither is advisable.The skin produces approximately 10,000 IU vitamin D in response 20–30 minutes summer sun exposure—50 times more than the US government's recommendation of 200 IU per day!
so sunlight it is
the link still did not say how much sunscreen one could use and still get the vit D they need
by the way thanks kmum for posting on this site
i'm trying to get my 50 post in time to use my points
but it's harder to post on this site