Vitamin D is essential for bone and muscle health but unfortunately many of us are not getting enough of it. If you're deficient, your doctor might suggest taking a Vitamin D3 supplement. Another approach: boost your sun exposure. Strive for 10 to 15 minutes of outdoor sun exposure at least three times a week. Dr. Adit Ginde from the University of Colorado School of Medicine says, "In that time, your body will make nearly 3,000 international units of D, which is about the same as what you would get from drinking 30 glasses of milk."
Other researchers suggest 5 to 30 minutes of sun exposure between 10 AM and 3 PM at least twice a week.
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