Spending just a few minutes in the sun can help your body produce vitamin D, a hormone that supports bone health. However, sun exposure carries a risk of skin cancer, and experts recommend getting vitamin D through diet or supplements instead.\n<\/p>\n
How Much Sun Do You Need for Vitamin D? <\/p>\n
If you’re using sunscreen and plan to be outside anyway, brief sun exposure may help with vitamin D production. Research shows that about 10 minutes of midday sun with 25% of the body exposed\u2014such as the arms and legs\u2014can meet daily vitamin D needs during spring and summer.\n<\/p>\n
\u201cIn winter, especially in northern regions, it may take up to two hours with only 10% of the body exposed, like the face and hands, to get the same amount,\u201d said Shoshana Marmon, MD, PhD,<\/a> an assistant professor of dermatology at New York Medical College.\n<\/p>\n Prolonged Sun Exposure Isn’t Safe for Your Skin <\/p>\n Sunscreen<\/a> may block some of the ultraviolet rays responsible for vitamin D production. However, you should still wear sunscreen<\/a> to reduce the risk of skin cancer<\/a>.<\/p>\n \u201cThe sun is not a dependable source to ensure you have enough vitamin D,\u201d Heather D. Rogers, MD,<\/a> a dermatologist in Seattle, told Verywell. \u201cThe safest and most consistent way to get adequate vitamin D is through your diet\u2014eating vitamin D\u2013rich foods<\/a>, choosing fortified options, and using supplements as needed.\u201d\u00a0\n<\/p>\n Although experts advise against relying on sun exposure for all your vitamin D needs, this doesn’t mean you should avoid sunlight altogether.\u00a0Even with sunscreen, your body may still produce some vitamin D.\u00a0\n<\/p>\n “Not having enough sun exposure can contribute to increased anxiety, depression, cognitive decline, and greater difficulty managing everyday stressors,\u201d said Samia Estrada, PsyD<\/a>, a clinical psychologist based in Vacaville, CA. \u201cGetting sun while also exercising has been found to have a favorable impact on stress management.\u201d\n<\/p>\n Where Should You Get Vitamin D? <\/p>\n Vitamin D\u2019s primary role is to help the body absorb calcium from the intestines, which helps strengthen your bones, said Karl Insogna, MD,<\/a> <\/strong>director of the Yale Bone Center at Yale Medicine.\n<\/p>\n Insgona said both vitamin D2 and D3<\/a> naturally occur in foods such as salmon, tuna, mackerel, beef liver, and egg yolks. But because most people don\u2019t eat enough of these foods, many products\u2014including milk, certain cereals, and some orange juice brands\u2014have been fortified with vitamin D.<\/p>\n Are You Getting Enough Vitamin D? <\/p>\n Vitamin D is measured in international units (IU). The recommended daily intake<\/a> is 600 IU for ages 1 to 70, and 800 IU for those 71 and older.\n<\/p>\n According to the National Institutes of Health, most people in the United States have adequate blood levels of vitamin D, but about 25% do not. As you age, your skin becomes less efficient at producing vitamin D, which may increase your need for supplements or vitamin D\u2013rich foods.<\/p>\n The U.S. Preventive Services Task Force currently states that there isn\u2019t enough evidence to recommend for or against routine vitamin D testing in people without symptoms of a deficiency.\n<\/p>\n Symptoms of low vitamin D<\/a> can include:\n<\/p>\n Your healthcare provider may order a blood test to measure your vitamin D levels<\/a>\u2014or you can ask for one. If your levels are low, your provider may recommend dietary changes or a supplement.<\/p>\n What This Means For You<\/p>\n While brief sun exposure may contribute to vitamin D production, experts recommend getting the vitamin primarily through food or supplements to reduce skin cancer risk. If you’re concerned about your vitamin D levels, talk to your healthcare provider about testing and safe ways to increase your intake.<\/p>\n Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n Serrano MA, Ca\u00f1ada J, Moreno JC, Gurrea G. Solar ultraviolet doses and vitamin D in a northern mid-latitude<\/a>.\u00a0Sci Total Environ. 2017;574:744-750. doi:10.1016\/j.scitotenv.2016.09.102<\/p>\n<\/li>\n National Institutes of Health, Office of Dietary Supplements. Vitamin D fact sheet for health professionals<\/a>.<\/p>\n<\/li>\n U.S Preventive Services Task Force. Vitamin D deficiency in adults: screening. Final recommendation statement<\/a>.<\/p>\n<\/li>\n Cleveland Clinic. Vitamin D deficiency<\/a>.<\/p>\n<\/li>\n Delrue C, Speeckaert R, Delanghe JR, Speeckaert MM. Vitamin D deficiency: an underestimated factor in sepsis<\/a>? Int J Mol Sci. 2023;24(3):2924. doi:10.3390\/ijms24032924<\/p>\n<\/li>\n Gokce N, Basgoz N, Kenanoglu S, et al. An overview of the genetic aspects of hair loss and its connection with nutrition<\/a>.\u00a0J Prev Med Hyg. 2022;63(2 Suppl 3):E228-E238. doi:10.15167\/2421-4248\/jpmh2022.63.2S3.2765<\/p>\n<\/li>\n Seth I, Lim B, Cevik J, et al. Impact of nutrition on skin wound healing and aesthetic outcomes: a comprehensive narrative review<\/a>.\u00a0JPRAS Open. 2024;39:291-302. doi:10.1016\/j.jpra.2024.01.006<\/p>\n<\/li>\n<\/ol>\n\n
\n