How can i get the right amount of vitamin d if i take the pills and to in the sun?

Adequate Vit D: A study showed that even 3h/d x 5d/wk for 3 months of sun exposure [face and arms] failed to get the 25 (oh)d level above 30ng/ml in more than 50% of southern sun exposed folks. Requirements for otc oral vit d3 are usually 1000 to 4000 units/d and even higher doses may be needed if on steroids, barbiturates or malabsorbing nutrients. Get d levels to >40ng/ml especially in less sunny months.