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Try https://fastrt.nilu.no/VitD-ez_quartMEDandMED_v2.html and err on the low side if you're worried. Regular self-examination is always a good idea for everybody and essential for very pale skins.

Vitamin D productive begins immediately when the skin is exposed.

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In the northern states, you burn long before you get enough vitamin D around the winter solstice. Assuming the sky is even clear.

With vitamin d it’s about building up reserves while you can, and supplementing with food or vitamins.

I'm in Sweden, which is about the same latitude as Alaska.

My sister and mom tan, I burn. Weird thing though, when I was a kid I spent so much time outdoors. Like, all of the time.

That was before I got hold of a decent computer at like age 12 in 1989, and I started spending so much time indoors.

After 30 years or so of mostly staying indoors, I burn when UV rays hit my skin.

I'm willing to concede that my behavior is at least a part of the issue.

Swedes tend to get a good amount of vitamin D from the herring and salmon in their diet.

Well, I was eating the sorta usual amount of herring and salmon for a Swede, and was still diagnosed with a severe lack of Vitamin D, a few years ago. I got a recipe for 3200 IU/day based on my test.

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