Vitamin D - from sunshine or food ?

Everyone agrees that Vitamin D is essential. 

Usually I try to get some exposure to the sun every day that there is some sun to be had. Is this sensible behavior ? How much does this raise my skin cancer risk ?

The only question is how best to get enough Vitamin D safely ?

• Vitamin D from sunshine allowing your skin to make Vitamin D works if you get enough sunshine but carries a risk of skin cancer
  
• Vitamin D from food and the Vitamin D added to many foods which potentially means that you can protect your skin from all natural exposure to sunshine.

The American Academy of Dermatology (Academy) recently issued a position statement on vitamin D, drawing on the scientific literature to support its recommendation for safely obtaining an adequate amount of this vitamin. The Academy recommends that the public obtain vitamin D from 

nutritional sources and dietary supplements, and not from unprotected exposure to ultraviolet (UV) radiation from the sun or indoor tanning devices, as UV radiation is a known risk factor for the development of skin cancer.

"Vitamin D is essential for optimal health, and the medical literature supports safe ways to get it -- a healthy diet which incorporates foods naturally rich in vitamin D, vitamin D-fortified foods and beverages, and vitamin D supplements," stated dermatologist C. William Hanke, MD, MPH, FAAD, president of the American Academy of Dermatology. "And, according to the medical literature, unprotected exposure to UV radiation from sunlight (natural) or indoor tanning devices (artificial) is not safe. Individuals who intentionally expose themselves to UV radiation for vitamin D are putting their health at risk for developing skin cancer."

Pretty much on the opposite tack is the Vitamin D Council (as far as I can tell a reasonably sensible non-profit group of doctors passionate about the benefits of Vitamin D).

Their view is that if one regularly avoids sunlight exposure, research indicates a necessity to supplement with at least 5,000 units (IU) of vitamin D daily. To obtain this amount from milk one would need to consume 50 glasses. With a multivitamin more than 10 tablets would be necessary. Neither is advisable.The skin produces approximately 20,000 IU vitamin D in response 20–30 minutes summer sun exposure—100 times more than the US government's recommendation of 200 IU per day!

The Vitamin D Council's position is that there are 3 ways for adults to insure adequate levels of vitamin D:

1. Regularly receive midday sun exposure in the late spring, summer, and early fall, exposing as much of the skin as possible.

2. Regularly use a sun bed (avoiding sunburn) during the colder months.

3. Take 5,000 IU of Vitamin D per day for three months, then obtain a 25-hydroxy vitamin D test. Adjust your dosage so that blood levels are between 50–80 ng/mL (or 125–200 nM/L) year around.

A list of recent research output concerning Vitamin D.

At the moment I'm going to keep on getting some sunshine on my body but not taking any risks with sun burn and most definitely no tanning beds.