Table of ContentsView AllTable of ContentsHow to Get ItSafety TipsVitamin D and Skin ToneGeographic ConcernsInhibiting FactorsOther Ways to Get ItSunlight Hazards
Table of ContentsView All
View All
Table of Contents
How to Get It
Safety Tips
Vitamin D and Skin Tone
Geographic Concerns
Inhibiting Factors
Other Ways to Get It
Sunlight Hazards
Vitamin D, known as the “sunshine vitamin,” is essential for maintaining strong bones, a healthy immune system, and optimal nerve and muscle function.Despite its crucial role, an estimated 25% of the U.S. population—and nearly 1 billion people worldwide—have vitamin D deficiency.
One of the easiest ways to boost vitamin D levels is to spend time in the sun. When ultraviolet B (UVB) rays from the sun reach the skin, the body uses cholesterol in the skin to convert it to a useable form of vitamin D.The liver and kidneys then process this vitamin into its active form,calcitriol, which the body uses to support bone health, immune function, and other body processes.
While sunlight is a readily available and natural source of vitamin D for maintaining optimal levels, overexposure to sunlight poses health risks, such as sunburn and an increased risk of skin cancer.
MesquitaFMS / Getty Images
How Do You Get Vitamin D From the Sun?
Spending time in the sun allows your body to naturally producevitamin D, making sunlight exposure a valuable tool for maintaining sufficient vitamin D levels and protecting your overall health.
When UVB rays from sunlight reach your skin, they interact with a substance called 7-dehydrocholesterol, which is present in the outer layer of your skin (epidermis). The liver then converts 7-dehydrocholesterol intovitamin D3(cholecalciferol), and the kidneys further process it into calcitriol—the active form of vitamin D your body needs.
The final form of vitamin D acts as a hormone, helping regulate calcium absorption, promote bone health, boost immunity, and support other essential body functions.
Tips for Getting Vitamin D From the Sun Safely
Sunlight is an excellent natural source of vitamin D, but overexposure to the sun poses health risks. Here are some tips to ensure you’re getting enough vitamin D without putting your skin at risk:
Why Skin Color May Affect Vitamin D Production
Your skin color influences how much vitamin D your body produces from sunlight exposure.Melanin, the pigment that determines your skin tone, absorbs ultraviolet radiation, including UVB rays responsible for vitamin D production. While this can help protect your skin from sun damage, it also reduces the UVB rays your body absorbs to promote vitamin D synthesis.
People with darker skin tones may require longer sun exposure times to produce the same amount of vitamin D as those with lighter skin tones get. For example, a person with fair skin may require 15 minutes of sunlight, whereas a person with a darker skin tone may need 30 minutes for optimal vitamin D production.
What If You Live Far From the Equator?
Living far from the equator means residing farther north or south from the Earth’s equator—an invisible line that circles the Earth halfway between the North and South Poles. Latitude is the angular distance north or south of the equator; the higher the latitude, the farther away you live from the equator. The farther you are from the equator (higher latitude), the more slanted the sun’s rays hit your skin, making vitamin D production less efficient.
Living far from the equator can pose challenges for maintaining adequate vitamin D levels, especially in winter. The lower angle of the sun, coupled with shorter daylight hours, can significantly reduce UVB exposure and increase the risk ofvitamin D deficiency.
What Factors Prevent You From Getting Vitamin D From the Sun?
In addition to geographic location and skin tone, certain other factors can prevent you from getting vitamin D from the sun or hinder your body’s ability to convert UVB rays to vitamin D. These include:
Other Ways to Get Vitamin D
Although sunlight is a natural and efficient way to boost your vitamin D levels, it’s not always accessible or a practical option. Other ways to boost your vitamin D levels include:
Dangers of Too Much Sunlight
While protected sunlight exposure is good for you in moderation,excessive sun exposurecomes with health risks, including:
Summary
Vitamin D is essential for bone strength, immune function, and overall health. Sunlight is a natural source of vitamin D, and enjoying just 10 to 15 minutes in the sun each day can help boost your body’s vitamin D levels. Factors like skin tone, geography, and sunscreen use can affect how much vitamin D your body produces from the sun.
Eating vitamin D-rich foods and vitamin D3 supplements may help increase your vitamin D levels when sunlight exposure is not an option. While sunlight is an excellent source of vitamin D, excess sun exposure comes with health risks like premature aging and an increased risk of skin cancer.
26 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health. Office of Dietary Supplements.Vitamin D: fact sheet for health professionals.Siddiqee MH, Bhattacharjee B, Siddiqi UR, MeshbahurRahman M.High prevalence of vitamin D deficiency among the South Asian adults: a systematic review and meta-analysis.BMC Public Health. 2021;21(1):1823. doi:10.1186/s12889-021-11888-1Cui A, Xiao P, Ma Y, et al.Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001-2018.Front Nutr. 2022;9:965376. doi:10.3389/fnut.2022.965376Surdu AM, Pînzariu O, Ciobanu DM, et al.Vitamin D and its role in the lipid metabolism and the development of atherosclerosis.Biomedicines. 2021;9(2):172. doi:10.3390/biomedicines9020172Society for Endocrinology.Vitamin D.U.S. Environmental Protection Agency.Health effects of UV radiation.National Library of Medicine: PubChem.Calcifediol.Royal Osteoporosis Society.Vitamin D: welcome to the ‘sunlight zone.‘Overcoming MS.Sunlight & vitamin D FAQs.American Academy of Dermatology Associations.How to select a sunscreen.Skin Cancer Foundation.Sun protection and vitamin D.Cancer Council: Sun Smart.How much sun exposure is enough?Webb AR, Kazantzidis A, Kift RC, et al.Colour counts: Sunlight and skin type as drivers of vitamin D deficiency at UK latitudes.Nutrients. 2018;10(4):457. doi:10.3390/nu10040457Environmental Working Group.What effect do melanin and sunscreen have on vitamin D levels?NASA.All about that tilt: sun & seasons.Raymond-Lezman JR, Riskin SI.Benefits and risks of sun exposure to maintain adequate vitamin D levels.Cureus. 2023;15(5):e38578. doi:10.7759/cureus.38578Juzeniene A, Grigalavicius M, Juraleviciute M, Grant WB.Phototherapy and vitamin D.Clin Dermatol. 2016;34(5):548-555. doi:10.1016/j.clindermatol.2016.05.004Skin Cancer Foundation.Sun protection and vitamin D.Hoseinzadeh E, Taha P, Wei C, et al.The impact of air pollutants, UV exposure and geographic location on vitamin D deficiency.Food Chem Toxicol. 2018;113:241-254. doi:10.1016/j.fct.2018.01.052Giustina A, Bouillon R, Dawson-Hughes B, et al.Vitamin D in the older population: a consensus statement.Endocrine. 2023;79(1):31-44. doi:10.1007/s12020-022-03208-3Karampela I, Sakelliou A, Vallianou N, Christodoulatos GS, Magkos F, Dalamaga M.Vitamin D and obesity: Current evidence and controversies.Curr Obes Rep. 2021;10(2):162-180. doi:10.1007/s13679-021-00433-1MedlinePlus.Vitamin D deficiency.Wakeman M.A literature review of the potential impact of medication on vitamin D status.Risk Manag Healthc Policy. 2021;14:3357-3381. doi:10.2147/RMHP.S316897American Academy of Family Physicians.Effects of sun exposure.Rittié L, Fisher GJ.Natural and sun-induced aging of human skin.Cold Spring Harb Perspect Med. 2015 Jan 5;5(1):a015370. doi:10.1101/cshperspect.a015370.The National Institute for Occupational Safety and Health (NIOSH).Heat stress—heat-related illnesses.
26 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health. Office of Dietary Supplements.Vitamin D: fact sheet for health professionals.Siddiqee MH, Bhattacharjee B, Siddiqi UR, MeshbahurRahman M.High prevalence of vitamin D deficiency among the South Asian adults: a systematic review and meta-analysis.BMC Public Health. 2021;21(1):1823. doi:10.1186/s12889-021-11888-1Cui A, Xiao P, Ma Y, et al.Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001-2018.Front Nutr. 2022;9:965376. doi:10.3389/fnut.2022.965376Surdu AM, Pînzariu O, Ciobanu DM, et al.Vitamin D and its role in the lipid metabolism and the development of atherosclerosis.Biomedicines. 2021;9(2):172. doi:10.3390/biomedicines9020172Society for Endocrinology.Vitamin D.U.S. Environmental Protection Agency.Health effects of UV radiation.National Library of Medicine: PubChem.Calcifediol.Royal Osteoporosis Society.Vitamin D: welcome to the ‘sunlight zone.‘Overcoming MS.Sunlight & vitamin D FAQs.American Academy of Dermatology Associations.How to select a sunscreen.Skin Cancer Foundation.Sun protection and vitamin D.Cancer Council: Sun Smart.How much sun exposure is enough?Webb AR, Kazantzidis A, Kift RC, et al.Colour counts: Sunlight and skin type as drivers of vitamin D deficiency at UK latitudes.Nutrients. 2018;10(4):457. doi:10.3390/nu10040457Environmental Working Group.What effect do melanin and sunscreen have on vitamin D levels?NASA.All about that tilt: sun & seasons.Raymond-Lezman JR, Riskin SI.Benefits and risks of sun exposure to maintain adequate vitamin D levels.Cureus. 2023;15(5):e38578. doi:10.7759/cureus.38578Juzeniene A, Grigalavicius M, Juraleviciute M, Grant WB.Phototherapy and vitamin D.Clin Dermatol. 2016;34(5):548-555. doi:10.1016/j.clindermatol.2016.05.004Skin Cancer Foundation.Sun protection and vitamin D.Hoseinzadeh E, Taha P, Wei C, et al.The impact of air pollutants, UV exposure and geographic location on vitamin D deficiency.Food Chem Toxicol. 2018;113:241-254. doi:10.1016/j.fct.2018.01.052Giustina A, Bouillon R, Dawson-Hughes B, et al.Vitamin D in the older population: a consensus statement.Endocrine. 2023;79(1):31-44. doi:10.1007/s12020-022-03208-3Karampela I, Sakelliou A, Vallianou N, Christodoulatos GS, Magkos F, Dalamaga M.Vitamin D and obesity: Current evidence and controversies.Curr Obes Rep. 2021;10(2):162-180. doi:10.1007/s13679-021-00433-1MedlinePlus.Vitamin D deficiency.Wakeman M.A literature review of the potential impact of medication on vitamin D status.Risk Manag Healthc Policy. 2021;14:3357-3381. doi:10.2147/RMHP.S316897American Academy of Family Physicians.Effects of sun exposure.Rittié L, Fisher GJ.Natural and sun-induced aging of human skin.Cold Spring Harb Perspect Med. 2015 Jan 5;5(1):a015370. doi:10.1101/cshperspect.a015370.The National Institute for Occupational Safety and Health (NIOSH).Heat stress—heat-related illnesses.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institutes of Health. Office of Dietary Supplements.Vitamin D: fact sheet for health professionals.Siddiqee MH, Bhattacharjee B, Siddiqi UR, MeshbahurRahman M.High prevalence of vitamin D deficiency among the South Asian adults: a systematic review and meta-analysis.BMC Public Health. 2021;21(1):1823. doi:10.1186/s12889-021-11888-1Cui A, Xiao P, Ma Y, et al.Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001-2018.Front Nutr. 2022;9:965376. doi:10.3389/fnut.2022.965376Surdu AM, Pînzariu O, Ciobanu DM, et al.Vitamin D and its role in the lipid metabolism and the development of atherosclerosis.Biomedicines. 2021;9(2):172. doi:10.3390/biomedicines9020172Society for Endocrinology.Vitamin D.U.S. Environmental Protection Agency.Health effects of UV radiation.National Library of Medicine: PubChem.Calcifediol.Royal Osteoporosis Society.Vitamin D: welcome to the ‘sunlight zone.‘Overcoming MS.Sunlight & vitamin D FAQs.American Academy of Dermatology Associations.How to select a sunscreen.Skin Cancer Foundation.Sun protection and vitamin D.Cancer Council: Sun Smart.How much sun exposure is enough?Webb AR, Kazantzidis A, Kift RC, et al.Colour counts: Sunlight and skin type as drivers of vitamin D deficiency at UK latitudes.Nutrients. 2018;10(4):457. doi:10.3390/nu10040457Environmental Working Group.What effect do melanin and sunscreen have on vitamin D levels?NASA.All about that tilt: sun & seasons.Raymond-Lezman JR, Riskin SI.Benefits and risks of sun exposure to maintain adequate vitamin D levels.Cureus. 2023;15(5):e38578. doi:10.7759/cureus.38578Juzeniene A, Grigalavicius M, Juraleviciute M, Grant WB.Phototherapy and vitamin D.Clin Dermatol. 2016;34(5):548-555. doi:10.1016/j.clindermatol.2016.05.004Skin Cancer Foundation.Sun protection and vitamin D.Hoseinzadeh E, Taha P, Wei C, et al.The impact of air pollutants, UV exposure and geographic location on vitamin D deficiency.Food Chem Toxicol. 2018;113:241-254. doi:10.1016/j.fct.2018.01.052Giustina A, Bouillon R, Dawson-Hughes B, et al.Vitamin D in the older population: a consensus statement.Endocrine. 2023;79(1):31-44. doi:10.1007/s12020-022-03208-3Karampela I, Sakelliou A, Vallianou N, Christodoulatos GS, Magkos F, Dalamaga M.Vitamin D and obesity: Current evidence and controversies.Curr Obes Rep. 2021;10(2):162-180. doi:10.1007/s13679-021-00433-1MedlinePlus.Vitamin D deficiency.Wakeman M.A literature review of the potential impact of medication on vitamin D status.Risk Manag Healthc Policy. 2021;14:3357-3381. doi:10.2147/RMHP.S316897American Academy of Family Physicians.Effects of sun exposure.Rittié L, Fisher GJ.Natural and sun-induced aging of human skin.Cold Spring Harb Perspect Med. 2015 Jan 5;5(1):a015370. doi:10.1101/cshperspect.a015370.The National Institute for Occupational Safety and Health (NIOSH).Heat stress—heat-related illnesses.
National Institutes of Health. Office of Dietary Supplements.Vitamin D: fact sheet for health professionals.
Siddiqee MH, Bhattacharjee B, Siddiqi UR, MeshbahurRahman M.High prevalence of vitamin D deficiency among the South Asian adults: a systematic review and meta-analysis.BMC Public Health. 2021;21(1):1823. doi:10.1186/s12889-021-11888-1
Cui A, Xiao P, Ma Y, et al.Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001-2018.Front Nutr. 2022;9:965376. doi:10.3389/fnut.2022.965376
Surdu AM, Pînzariu O, Ciobanu DM, et al.Vitamin D and its role in the lipid metabolism and the development of atherosclerosis.Biomedicines. 2021;9(2):172. doi:10.3390/biomedicines9020172
Society for Endocrinology.Vitamin D.
U.S. Environmental Protection Agency.Health effects of UV radiation.
National Library of Medicine: PubChem.Calcifediol.
Royal Osteoporosis Society.Vitamin D: welcome to the ‘sunlight zone.’
Overcoming MS.Sunlight & vitamin D FAQs.
American Academy of Dermatology Associations.How to select a sunscreen.
Skin Cancer Foundation.Sun protection and vitamin D.
Cancer Council: Sun Smart.How much sun exposure is enough?
Webb AR, Kazantzidis A, Kift RC, et al.Colour counts: Sunlight and skin type as drivers of vitamin D deficiency at UK latitudes.Nutrients. 2018;10(4):457. doi:10.3390/nu10040457
Environmental Working Group.What effect do melanin and sunscreen have on vitamin D levels?
NASA.All about that tilt: sun & seasons.
Raymond-Lezman JR, Riskin SI.Benefits and risks of sun exposure to maintain adequate vitamin D levels.Cureus. 2023;15(5):e38578. doi:10.7759/cureus.38578
Juzeniene A, Grigalavicius M, Juraleviciute M, Grant WB.Phototherapy and vitamin D.Clin Dermatol. 2016;34(5):548-555. doi:10.1016/j.clindermatol.2016.05.004
Hoseinzadeh E, Taha P, Wei C, et al.The impact of air pollutants, UV exposure and geographic location on vitamin D deficiency.Food Chem Toxicol. 2018;113:241-254. doi:10.1016/j.fct.2018.01.052
Giustina A, Bouillon R, Dawson-Hughes B, et al.Vitamin D in the older population: a consensus statement.Endocrine. 2023;79(1):31-44. doi:10.1007/s12020-022-03208-3
Karampela I, Sakelliou A, Vallianou N, Christodoulatos GS, Magkos F, Dalamaga M.Vitamin D and obesity: Current evidence and controversies.Curr Obes Rep. 2021;10(2):162-180. doi:10.1007/s13679-021-00433-1
MedlinePlus.Vitamin D deficiency.
Wakeman M.A literature review of the potential impact of medication on vitamin D status.Risk Manag Healthc Policy. 2021;14:3357-3381. doi:10.2147/RMHP.S316897
American Academy of Family Physicians.Effects of sun exposure.
Rittié L, Fisher GJ.Natural and sun-induced aging of human skin.Cold Spring Harb Perspect Med. 2015 Jan 5;5(1):a015370. doi:10.1101/cshperspect.a015370.
The National Institute for Occupational Safety and Health (NIOSH).Heat stress—heat-related illnesses.
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