NHS doctor explains how many minutes you need outside to get enough vitamin D

Summer is upon us, and Brits by the millions are flocking outdoors to revel in the sunshine. But safety in the sun is a paramount concern - make sure you're lathering on the sunscreen and staying hydrated.

That being said, getting your dose of the sun isn't only enjoyable, but beneficial too. The right amount of sunshine kickstarts the production of a key nutrient - vitamin D.

This vital vitamin is responsible for maintaining adequate levels of calcium and phosphate in your system. These substances are essential for hale and hearty bones, teeth and muscles.

The lack of enough vitamin D can spell disaster - in children it can provoke bone deformities like rickets while adults may witness osteomalacia - a condition marked by bone pain due to low vitamin D.

Bringing this conversation to the fore, NHS surgeon Dr Karan Rajan who has millions of followers on TikTok - recently uploaded a clip disclosing the ideal quantum of sunlight necessary for prime wellbeing. "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 also chips in with some advice - there are certain medical conditions that don't play well with excess sunlight. When in doubt, best to consult your doctor.

You can't overdose on vitamin D from sun exposure alone, so revel in nature's glorious gift - as long as you stay safe. 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.