Vitamin D is a unique vitamin that most people don’t get enough of.
In fact, it’s estimated that more than 40% of American adults have a vitamin D deficiency (
This vitamin is made from cholesterol in your skin when it’s exposed to the sun. That’s why getting enough sunlight is very important for maintaining optimal vitamin D levels.
However, too much sunlight comes with its own health risks.
This article explains how to safely get vitamin D from sunlight.
There’s good reason why vitamin D is called “the sunshine vitamin.”
When your skin is exposed to sunlight, it makes vitamin D from cholesterol. The sun’s ultraviolet B (UVB) rays hit cholesterol in the skin cells, providing the energy for vitamin D synthesis to occur.
Vitamin D has many roles in the body and is essential for optimal health (2).
For example, it instructs the cells in your gut to absorb calcium and phosphorus — two minerals that are essential for maintaining strong and healthy bones (
On the other hand, low vitamin D levels have been linked to serious health consequences, including:
- Muscle weakness
In addition, only a handful of foods contain significant amounts of vitamin D.
These include cod liver oil, swordfish, salmon, canned tuna, beef liver, egg yolks and sardines. That said, you would need to eat them nearly every day to get enough vitamin D.
If you do not get enough sunlight, it’s often recommended to take a supplement like cod liver oil. One tablespoon (14 grams) of cod liver oil contains more than three times the recommended daily amount of vitamin D (4).
It’s important to note that the sun’s UVB rays cannot penetrate through windows. So people who work next to sunny windows are still prone to vitamin D deficiency.
Vitamin D is made in the skin when it’s exposed to sunlight. Sun exposure is by far the best way to boost vitamin D levels, particularly because very few foods contain significant amounts.
Midday, especially during summer, is the best time to get sunlight.
At noon, the sun is at its highest point, and its UVB rays are most intense. That means you need less time in the sun to make sufficient vitamin D (
For example, in the UK, 13 minutes of midday sunlight exposure during summer three times per week is enough to maintain healthy levels among Caucasian adults (
Another study found that 30 minutes of midday summer sun exposure in Oslo, Norway was equivalent to consuming 10,000–20,000 IU of vitamin D (
The commonly recommended daily dose of vitamin D is 600 IU (15 mcg) (
Not only is getting vitamin D around midday more efficient, but it might also be safer than getting sun later in the day. One study found that afternoon sun exposure may increase the risk of dangerous skin cancers (
Midday is the best time to get vitamin D, as the sun is at its highest point and your body may manufacture it most efficiently around that time of day. This means you may need less time in the sunlight at midday.
(Video) Vitamin D And Sunshine - A Crash Course On Getting Vitamin D
The color of your skin is determined by a pigment called melanin.
People with darker skin typically have more melanin than people with lighter skin. What’s more, their melanin pigments are also larger and darker (10).
Melanin helps protect the skin against damage from excess sunlight. It acts as a natural sunscreen and absorbs the sun’s UV rays to defend against sunburn and skin cancers (
However, that creates a big dilemma because darker-skinned people need to spend longer in the sun than lighter-skinned people to produce the same amount of vitamin D.
Studies estimate that darker-skinned people may need anywhere from 30 minutes to three hours longer to get sufficient vitamin D, compared to lighter-skinned people. This is a major reason why darker-skinned people have a higher risk of deficiency (12).
For that reason, if you have dark skin, you may need to spend a bit more time in the sun to get your daily dose of vitamin D.
Darker-skinned people have more melanin, a compound that protects against skin damage by reducing the amount of UVB light absorbed. Darker-skinned people need more time in sunlight to make the same amount of vitamin D as lighter-skinned people.
People living in areas farther away from the equator make less vitamin D in their skin.
In these areas, more of the sun’s rays, especially UVB rays, are absorbed by the earth’s ozone layer. So people who live farther away from the equator usually need to spend more time in the sun to produce enough (
What’s more, people who live farther from the equator may not produce any vitamin D from the sun for up to six months a year during the winter months.
For example, people who live Boston, USA and Edmonton, Canada struggle to make any vitamin D from sunlight between the months of November and February (
People in Norway cannot make vitamin D from sunlight between October and March (
During this time of year, it’s important that they get their vitamin D from foods and supplements instead.
People who live farther away from the equator need more time in the sun, as more UVB rays are absorbed by the ozone layer in these areas. During winter months, they cannot make vitamin D from sunlight, so they need to get it from foods or supplements.
Vitamin D is made from cholesterol in the skin. That means you need to expose lots of skin to the sunlight to make enough.
Some scientists recommend exposing around a third of the area of your skin to the sun (
According to this recommendation, wearing a tank top and shorts for 10–30 minutes three times per week during the summer should be sufficient for most people with lighter skin. People with darker skin may need a bit longer than this.
Just make sure to prevent burning if you’re staying in the sun for a long time. Instead, try going without sunscreen for just the first 10–30 minutes, depending on how sensitive your skin is to sunlight, and apply sunscreen before you start burning.
It’s also perfectly fine to wear a hat and sunglasses to protect your face and eyes while exposing other parts of your body. Since the head is a small part of the body, it will only produce a small amount of vitamin D.
You need to expose a sufficient amount of skin to sunlight to maintain healthy vitamin D blood levels. Wearing a tank top and shorts for 10–30 minutes three times per week is sufficient for lighter-skinned people, while those with darker skin may need longer.
People use sunscreen to protect their skin against sunburns and skin cancer.
That’s because sunscreen contains chemicals that either reflect, absorb or scatter sunlight.
When this happens, the skin is exposed to lower levels of harmful UV rays (
However, because UVB rays are essential for making vitamin D, sunscreen could prevent the skin from producing it.
In fact, some studies estimate that sunscreen of SPF 30 or more reduces vitamin D production in the body by about 95–98% (
One possible explanation is that even though you are wearing sunscreen, staying in the sun for a longer period of time may cause enough vitamin D to be made in the skin.
That said, most of these studies were conducted over a short period of time. It’s still unclear whether frequently wearing sunscreen has a long-term impact on blood vitamin D levels.
In theory, wearing sunscreen may reduce the ability to produce vitamin D, but short-term studies have shown it has little or no impact on blood levels. That said, it’s unclear whether frequently wearing sunscreen reduces your vitamin D levels in the long term.
While sunlight is great for vitamin D production, too much can be dangerous.
Below are some consequences of too much sunlight:
- Sunburns: The most common harmful effect of too much sunlight. Symptoms of a sunburn include redness, swelling, pain or tenderness and blisters (
- Eye damage: Long-term exposure to UV light can damage the retina. This can increase the risk of eye diseases like cataracts (
- Aging skin: Spending too long in the sun can cause your skin to age faster. Some people develop more wrinkled, loose or leathery skin (
- Skin changes: Freckles, moles and other skin changes can be a side effect of excess sunlight exposure (
- Heat stroke: Also known as a sunstroke, this is a condition in which the body’s core temperature may rise due to too much heat or sun exposure (
- Skin cancer: Too much UV light is a major cause of skin cancers (
If you plan on spending a lot of time in the sun, make sure to avoid getting sunburned.
It’s best to apply sunscreen after 10–30 minutes of unprotected sun exposure to avoid the harmful consequences of excess sunlight. Your exposure time should depend on how sensitive your skin is to sunlight.
Note that experts recommend reapplying sunscreen every two to three hours you spend in the sun, especially if you’re sweating or bathing.
Although sunlight is great for making vitamin D, too much sunlight can be dangerous. Some consequences of too much sunlight include sunburn, eye damage, skin aging and other skin changes, heat stroke and skin cancer.
Regular sun exposure is the most natural way to get enough vitamin D.
To maintain healthy blood levels, aim to get 10–30 minutes of midday sunlight, several times per week. People with darker skin may need a little more than this. Your exposure time should depend on how sensitive your skin is to sunlight. Just make sure not to burn.
Factors that can affect your ability to make vitamin D from sunlight include the time of day, your skin color, how far you live from the equator, how much skin you expose to sunlight and whether you’re wearing sunscreen.
For example, people who live farther away from the equator typically need more sunlight because the sun’s UV rays are weaker in these areas.
They also need to take vitamin D supplements or eat more vitamin-D-rich foods during the winter months, since they cannot make it from sunlight.
If you’re planning to stay in the sun for a while, it’s best to apply sunscreen after 10–30 minutes of unprotected sun exposure to help prevent sunburn and skin cancer.
Regular sun exposure is the most natural way to get enough vitamin D. To maintain healthy blood levels, aim to get 10–30 minutes of midday sunlight, several times per week. People with darker skin may need a little more than this.Can you get enough vitamin D through a window? ›
And you can't get adequate UVB exposure sitting indoors or in a car. Virtually all commercial and automobile glass blocks UVB rays. As a result, you will not be able to increase your vitamin D levels by sitting in front of a sunny window, though much of the UVA radiation will penetrate the glass and may be harmful.Can you get all the vitamin D you need from the sun? ›
From about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight. The body creates vitamin D from direct sunlight on the skin when outdoors.How much vitamin D do you get from sitting in the sun for 10 minutes? ›
In summer and spring, with 22% of uncovered skin, 1000 IU vitamin D doses are synthesized in 10-15 min of sun exposure for adults.What is the best way to absorb vitamin D? ›
Vitamin D is a fat-soluble vitamin, meaning that it does not dissolve in water and is absorbed best in your bloodstream when paired with high fat foods ( 1 ). For this reason, it's recommended to take vitamin D supplements with a meal to enhance absorption.Does sitting outside in the shade give you vitamin D? ›
Shade. While it might seem counterintuitive, you can still get your daily dose of vitamin D without being in direct sunlight. When you sit in the shade, your skin is exposed to scattered UVB rays.How much skin do you need for vitamin D? ›
The time and amount of skin exposed depends on both your skin type and environmental conditions such as the UV index. In good UVB light conditions -- a UV index of 3 or higher, between 10:30 a.m. and mid-afternoon -- adequate exposure requires about 50 to 75 percent of your skin being exposed.Can you absorb vitamin D through clothes? ›
What About If I'm Wearing Clothes? A common misconception is that you can get vitamin D from the sun through clothing. This is not true, as the only way to trigger the chemical reaction that results in vitamin D production is for sunlight to reach your skin directly.Can you absorb vitamin D through skin? ›
Conclusions: This randomized control study shows that vitamin D3 can safely be delivered through the dermal route. This route could be exploited in treating vitamin D deficiency.Which fruit is rich in vitamin D? ›
- Orange juice.
- Cod liver oil.
- Raw Oysters.
Spending even a short time in the sun can provide the body with all of the vitamin D it needs for the day. According to the Vitamin D Council, this could be: 15 minutes for a person with light skin. a couple of hours for a person with dark skin.What are the signs you need vitamin D? ›
- Not sleeping well.
- Bone pain or achiness.
- Depression or feelings of sadness.
- Hair loss.
- Muscle weakness.
- Loss of appetite.
- Getting sick more easily.
The vitamin D that is consumed in food or as a supplement is absorbed in the part of the small intestine immediately downstream from the stomach. Stomach juices, pancreatic secretions, bile from the liver, the integrity of the wall of the intestine — they all have some influence on how much of the vitamin is absorbed.What can drain your vitamin D? ›
- Steroids (such as prednisone).
- Cholesterol-lowering drugs (such as cholestyramine and colestipol).
- Seizure-control drugs (such as phenobarbital and phenytoin).
- Rifampin (a tuberculosis drug).
- Orlistat (a weight-loss drug).
Some factors that may reduce or block its absorption include: Conditions such as celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis. These can all affect the intestines, preventing them from absorbing vitamin D found in food.Does sunlight through a window count? ›
Here's Why: Can you get vitamin D through a window when sunlight streams in? The answer, in general, is “no.” It might seem like glass lets all the sun's UV rays get through to you, but that's just an illusion: glass – as well as plexiglass and plastic – absorbs all UVB radiation.Is face enough for vitamin D? ›
Because Vitamin D is formed through sunlight on the skin, exposing your arms, hands and face for 10 minutes a day every second day is generally enough to meet your Vitamin D requirements.Which time is best for vitamin D? ›
The best time to soak yourself in the sun to get the maximum vitamin D is between 10 am to 3 pm. At this time, the UVB rays are intense and it is also said that the body is more efficient in making vitamin D at this time.Are bananas good for D? ›
Packed With Nutrients
Along with potassium, vitamins B6 and C, fiber, and magnesium, bananas also have small amounts of health-boosting vitamin D, vitamin K, folate, choline, calcium, iron, phosphorous, copper, manganese, and selenium.
Other than fortified foods, mushrooms are the only sufficient non-animal source of vitamin D. Like humans, mushrooms can synthesize vitamin D when exposed to UV light ( 22 ).
When vitamin D levels are low and the body isn't able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain and muscle weakness. In older adults, severe vitamin D deficiency (levels less than 10 ng/mL) may also contribute to an increased risk of falls.How can I check my vitamin D levels at home? ›
"The overwhelming majority are self-collected blood tests including at-home finger prick options like imaware." Everlywell, Drop, and myLAB Box are other brands that offer at-home vitamin D tests. Each relies on a finger prick blood sample.What are the five signs you may have vitamin D deficiency? ›
- Fatigue. Feeling fatigued and sluggish is probably the most common sign of vitamin D deficiency, Dr. ...
- Broken Bones and Stress Fractures. “Bone fractures that don't heal quickly are another sign [of vitamin D deficiency],” Gittleman says. ...
- Low Immunity. ...
- Muscle Pain and Achiness. ...
- Hair Loss.
You may burn or tan in as little as 10 minutes if you're not wearing sunscreen with SPF (sun protection factor). Most people will tan within a few hours. Sometimes, you will not see a tan right away. In response to sun exposure, the skin produces melanin , which can take time.Is 5 minutes of sun enough? ›
It depends on your skin tone, age, health history, diet, and where you live. In general, scientists think 5 to 15 minutes -- up to 30 if you're dark-skinned -- is about right to get the most out of it without causing any health problems. You can stay out longer and get the same effect if you use sunscreen.How long should you sit in the sun with sun in? ›
You can safely soak up the sun -- and get all its vitamin D benefits -- without risking skin cancer. It's okay to sit in the sun for up to 20 minutes a day without sunscreen protection. On a sunny day in July, four minutes of midday sun on the fairest skin produces 1,000 IUs of vitamin D.Can you get vitamin D from the sun after 4pm? ›
As an example, someone who burns easily in the sun (skin type 1 or 2) may only need 5 minutes of sun exposure each day before 11am and after 4pm (to the face, hands and forearms) to achieve adequate vitamin D levels whereas someone who tans more easily or has darker skin (skin type 5 or 6) will need more time e.g., up ...How long can you be in the sun without sunscreen? ›
But how much sun without protection is safe? This is where experts vary in the exact amount of time before you put yourself in danger. Some experts suggest that you can be in the sun safely for 20 minutes, while others say that it depends on how fair your skin is and the strength of the UV Index (UVI) that day.What happens if you don't get sunlight for a year? ›
After Six Months
With the lack of sun over time, you also could experience an extreme case of vitamin D deficiency. “There's a strong link between vitamin D deficiency and depression. The lack of it can cause inflammation and weaken your immune system,” says Gandhi.
Like the other fat-soluble vitamins, vitamin D is stored in the body's adipose (fat) tissue. That means your body can mobilize its own reserves if your daily intake falters temporarily — but it also means that excessive doses of vitamin D can build up to toxic levels.
Time of Day
Morning sunshine between 8 a.m. and 10 a.m. is ideal. The hours after 10 a.m. and up until about 4 p.m. are known to have stronger, more direct rays. Being outdoors unprotected during this period increases your risk for sunburn and skin cancers.