Exactly how long you need to go outside a week to get enough vitamin D

Summer has arrived, with millions heading outside to soak up the warm weather. But, keeping safe in the sun is crucial - including applying SPF and drinking enough water.

Getting the right amount of sun is good for you however. Exposure to it promotes the production of vitamin D.

Having the right amount of vitamin D helps regulate the amount of calcium and phosphate in the body. In turn, these nutrients fuel healthy bones, teeth and muscles.

A lack of vitamin D can lead to bone deformities, such as rickets in children. For adults, bone pain caused by a condition called osteomalacia can occur if you lack vitamin D.

Dr Karan Rajan, an NHS surgeon with millions of followers on TikTok uploaded a recent video explaining the exact amount of time of sunshine that is healthy for you. "All you need is 25 minutes of sun exposure a few times a week to max out your skin's natural Vitamin D production," he said.

The NHS website adds that some people have medical conditions that mean they may not be able to safely take as much. If in doubt, you should consult your doctor.

You cannot overdose on vitamin D through exposure to sunlight. But, always remember to cover up or protect your skin if you're out in the sun for long periods to reduce the risk of skin damage and skin cancer.

From about late March to the end of September, most people should be able to make all the vitamin D they need from direct sunlight on the skin when outdoors. The Department of Health and Social Care recommends that adults and children over four take a daily supplement containing 10 micrograms of vitamin D throughout the year if they:

• are not often outdoors – for example, if they're frail or housebound

• are in an institution like a care home

• usually wear clothes that cover up most of their skin when outdoors

Vitamin D is also found in a small number of foods like oily fish, red meat and egg yolks. Another source of vitamin D is through dietary supplements which are encouraged in the winter months when the sunlight alone isn't enough.