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Vitamin D is known as the sunshine vitamin.

It's made when sunlight hits your skin.

But these days, more people are staying out of the sun for a variety of reasons - they're afraid of skin cancer, they don't have time to enjoy the outdoors, or lately, it's too cold.

That's leading to more cases of vitamin D deficiency.

Your Safe Family report shows you the dangers of staying out of the sun.

Sunshine can do more than brighten your day...the vitamin D you get from sunshine can help keep you healthy.

"We know it's essential. You need vitamin D to make sure your immune system functions," says Dr. Gary Carpenter.

Dr. Gary Carpenter is an Allergist and Immunologist with Quincy Medical Group. He says the human body simply can't live without vitamin D...but more people are getting less of it. Last November, the American Academy of Pediatrics published an article saying 69 percent of children aged six to eleven are vitamin D deficient because they don't spend as much time playing outside. Here's why vitamin D deficiency can be a real problem.

"Vitamin D deficiency has been linked to upper and lower respiratory tract infections. It's also been linked to an increase in breast cancer, ovarian cancer, and colorectal cancer. It's also been linked to autoimmune disorders and allergies, asthma, and anaphylaxis," says Dr. Carpenter.

Anaphylaxis (anna-fil-*ax*-is) is a multi-symptom, hypersensitive reaction to an allergy like food or a bee sting. Now let's talk about how much sunlight you actually need to get your daily dose of vitamin D.

"All you need to make vitamin D is four minutes if you're fair-skinned. If you're dark-skinned, you need significantly more sun exposure," says Dr. Carpenter.

Dr. Carpenter says that's based on summertime sun while you're wearing a t-shirt and shorts. In the winter when you're bundled up, you'll likely need at least an hour of sun exposure. Getting sun exposure through the window also will give you vitamin D.

You're probably thinking. You've heard the sun's rays are bad for you and can cause skin cancer. Dr. Carpenter tells KHQA: There is nothing good about a sunburn, but a good, solid tan can help protect you against the sun's other harmful effects. He says the sun can do you a lot of good, as long as you take it in moderation. The only bad things that come from the sun...skin cancer and wrinkles.

Of course with everything, there is a downside to too much vitamin D.

"One of the downsides would be kidney stones, which are very painful," says Dr. Carpenter.

There are other ways to get vitamin D.

Milk is fortified with it, but Dr. Carpenter says there isn't enough to provide your daily recommended amount.

You also can take supplements, but you need to be careful not to take too much.

The American Academy of Pediatrics suggests children get 200 to 400 units of vitamin D a day.

Dr. Carpenter says adults should get 800 to 12 hundred units a day.