Vitamin D is known as the sunshine vitamin because your body naturally produces this vital nutrient with just a few minutes in the sun. But what’s even more important for people with diabetes: An increasing body of evidence has found that vitamin D plays a role in the prevention and treatment of the condition.

Fact number 1: Vitamin D is essential for insulin production.
“We’ve seen as vitamin D deficiency increases, control of diabetes decreases,” says Joanne Rinker, a spokesperson for the American Association of Diabetes Educators. “This is because vitamin D has an active role in regulating pancreatic beta cells, which make insulin.”

Fact number 2: The sun provides the best source of vitamin D.
Getting about 15 minutes per day of exposure to sunlight provides most people with enough vitamin D, according to Rinker. “Remember, only 15 minutes of exposure without sunscreen,” she says. “Through the rest of the day, wear sunscreen.” Despite the need for sunlight to produce vitamin D, it is wise to limit your skin’s exposure to the sun, says the National Institutes of Health.

Fact number 3: Vitamin D requirements vary with age.
Infants less than 1 year old should have 400 international units (IU) or 10 micrograms (mcg). For those who are 1 to 70 years old, the recommended daily allowance for vitamin D is 600 IU or 15 mcg. People who are older than 70 should have 800 IU or 20 mcg per day.

Fact number 4: Vitamin D is also found in a few foods.
Maybe 15 minutes of sunshine per day isn’t an option for you. In that case, get your vitamin D from several good-for-you foods, like eggs, fortified milk, and such fish as salmon, tuna, and mackerel.

Fact number 5: Supplements can also be a source of vitamin D.
When taking a supplement, Rinker suggests opting for natural versions without other added ingredients. Also, you could take a teaspoon of cod liver oil instead.