Sun exposure is one of the body’s natural ways to produce vitamin D, a nutrient essential for strong bones, healthy muscles, and a strong immune system.
But getting the right amount of sunlight isn’t always straightforward, according to Health.
The process of vitamin D production depends on several things, like how much time you spend outside, your age, your skin tone, and where you live.
While the body has built-in limits to stop making too much vitamin D from sunlight, getting too little can lead to serious health concerns.
Finding the safe zone in your sun exposure routine
Spending a short time in the sun a few times each week—typically 5 to 30 minutes between 10:30 a.m. and 4 p.m.—can help your body make enough vitamin D.
But this is also when UVB rays are strongest, so taking steps for sun safety is essential.
Daily sun exposure supports vitamin D levels, but too much sunlight increases the chance of sunburn, wrinkles, and even skin cancer.
For instance, the American Academy of Dermatology Association notes there’s no such thing as completely risk-free sun exposure.
At the same time, avoiding the sun too much can be harmful.
Studies have linked low sunlight exposure with higher risks of early death, similar to the risks seen in people who smoke.
The best approach is to ask your healthcare provider what kind of daily sun routine is safe for your health and lifestyle.
This is especially important if you take medication or have certain medical conditions.
What affects how much vitamin D you make?
Personal and environmental factors can influence your body’s ability to produce vitamin D from the sun.
Skin tone and sunlight needs
People with fair skin absorb UVB rays more easily but are more sensitive to sunburn. In contrast, those with darker skin tones may need longer periods of sun exposure to make the same amount of vitamin D.
One study showed that most white individuals needed around 30 minutes of daily sun thrice a week to meet their vitamin D needs. People with darker skin tones often need even more sun exposure for the same benefit.
When and where you’re outside
The midday sun for vitamin D—usually between late morning and early afternoon—is the most effective.
During early mornings or late afternoons, UVB rays are weaker, so you may need more time outdoors to make enough vitamin D.
Seasons also matter. Summer sunshine is usually stronger, while winter may require longer outdoors, depending on your location.
People in northern regions have difficulty getting enough vitamin D through sun exposure alone.
How age and location make a difference
As we age, the body becomes less efficient at creating and using vitamin D.
Adults over 70 often need more of this nutrient because they don’t spend as much time in the sun, and their bodies don’t process it as easily.
Supplements are often recommended for older adults to help reduce the risk of falls and weak bones.
Where you live also plays a role. People in sunny states like Florida or Texas may get more natural sun exposure. At the same time, those in cloudier or northern regions may need to rely more on supplements or fortified foods.
Getting your vitamin D levels checked
A doctor can measure your vitamin D level with a blood test.
Most aim for 20 ng/mL or higher, though some experts prefer levels closer to 25–30 ng/mL. Levels beyond 50 ng/mL may not be helpful and pose health risks.
If you’re low, your provider might suggest more sun exposure, foods rich in vitamin D, or supplements. Low levels can lead to weak bones and a weaker immune system.
How sunscreen fits into the picture
Some worry that using sunscreen daily will stop their body from making enough vitamin D. Sunscreen reduces UVB rays. Still, research suggests it doesn’t block all of them.
One study found that about 15% of UVB rays still reach the skin, even with sunscreen. That means your body might still be able to make vitamin D during daily sun exposure.
Most skin experts say that protecting your skin with sunscreen is essential, and supplements or foods for vitamin D are a safer way to meet your needs than risking sun damage.
Where else can you get vitamin D?
While sun exposure is helpful, it’s not the only way to get vitamin D. Very few foods contain it naturally, but you can find it in:
- Fortified foods like milk, orange juice, and cereals
- Oily fish like salmon, mackerel, and tuna
- Egg yolks, beef liver, and mushrooms
- Some plant-based milks and fish liver oils
Supplements are also common, especially when the sun isn’t strong enough. Adults under 70 typically need 600 IU of vitamin D daily, while those over 70 may need 800 IU.
Because vitamin D is stored in the body, taking too much can be harmful. Always ask your doctor before starting a new supplement.
Sun exposure and vitamin D
Getting midday sun for vitamin D is an easy and natural way to help your body function well. Short, regular sun exposure between 10:30 a.m. and 4 p.m. is often enough.
Whether you’re wearing sunscreen or not, there’s still a chance your body can make some vitamin D, but researchers continue to study how much. For now, most doctors recommend wearing sunscreen for sun safety, while using food and supplements to help fill in the gaps.
Talk to a healthcare provider to learn what kind of sun exposure is safe and effective. Balancing sunshine, sun protection, and a healthy diet is the key to keeping your vitamin D levels right where they need to be.
Do you need some sun exposure? Watch Bright Side’s quick video on 8 signs your body is low on vitamin D:
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider regarding any questions about diet, health, or medical conditions.
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