How much vitamin D do you get from the sun?

Vitamin D refers to a group of fat-soluble vitamins that support bone health, muscle function, and the immune system. Vitamin D can be absorbed by consuming certain foods and is also produced by our bodies with the help of ultraviolet (UV) rays from the sun. That’s why it’s often referred to as the “sunshine vitamin.” Vitamin D deficiency is one of the most common vitamin deficiencies, especially among people who work indoors a lot, live in cold or cloudy climates, have darker skin, or wear clothing that covers most of their skin every day (Parva et al., 2018, Libon et al., 2013). Sunlight is one of the best sources of vitamin D, but how much vitamin D do we actually need? How much of our vitamin D requirement can we get from the sun? Read on to learn more.

Table of Contents

• How does our body produce vitamin D from sunlight?
• How much vitamin D do you need?
• How long do you need to spend in the sun to get enough vitamin D?
• What are the signs of a vitamin D deficiency?
• Can you get too much vitamin D from sunlight?
• Does sunscreen affect vitamin D production?
• Does your body produce vitamin D when it’s cloudy?
• What other sources of vitamin D are there?
• Summary

How does our body produce vitamin D from sunlight?

Our body can produce vitamin D on its own with the help of the sun. This happens when the sun’s UVB rays hit the skin and activate the production of vitamin D. This occurs in two steps: first, provitamin D3 is converted into previtamin D3, which is then transformed into vitamin D3 (Harvard Health, 2021). Vitamin D is unique in that it is one of the few vitamins the human body can synthesize itself with the help of sunlight.

How much vitamin D do you need?

The amount of vitamin D you need per day depends on your age. For most people, a minimum intake of 10 micrograms per day is sufficient. For women and men aged 70 and older, a minimum intake of 20 micrograms per day is recommended (Voedingscentrum). Many people can get enough vitamin D through sunlight and their diet. If your vitamin D levels are low, your doctor may recommend taking supplements.

How long do you need to spend in the sun to get enough vitamin D?

In spring, summer, and fall, it is recommended to spend at least fifteen to thirty minutes in the sun between 11:00 a.m. and 3:00 p.m. At the very least, your head and hands should be uncovered (Voedingscentrum). If you expose more skin to the sun, your body produces vitamin D more quickly, meaning you need to spend less time in the sun.

During sun exposure, the body produces vitamin D and stores excess amounts in body fat. This reserve can be used later when sunlight or other vitamin D sources are unavailable. In countries where there is little sunlight during the winter, it can be difficult to get enough vitamin D from sunlight alone. Although the body can use its stored vitamin D reserves, it is still important to maintain adequate vitamin D levels. This can be achieved through the consumption of vitamin-D-rich foods, sun exposure, and, if necessary, supplements.

What are the signs of a vitamin D deficiency?

Most people who suffer from a vitamin D deficiency do not experience symptoms or attribute their symptoms to another cause. However, if you frequently feel exhausted or suffer from bone and muscle pain, this may be a sign of vitamin D deficiency. Other symptoms of (long-term) vitamin D deficiency include:

• Fatigue

• Hair loss

• Muscle weakness

• Depression

• Bone deformities

• Getting sick more often
  (Source: Cleveland Clinic, 2022)

Are you experiencing one or more of the symptoms listed above? Testing your vitamin levels can be a good first step in uncovering the possible cause of your symptoms. With Homed-IQ’s Vitamin Deficiency Test, this is easy to do. This test checks your blood levels of vitamin B12, vitamin D, and vitamin B9 (folic acid). The blood test is simple to perform at home and is analyzed in a certified laboratory.

Can you get too much vitamin D from sunlight?

No, it is not possible to produce too much vitamin D from sunlight. Vitamin D toxicity is usually caused by taking too many supplements, not by sunlight or diet. However, excessive sunbathing can increase the risk of skin cancer, and sunscreen and/or protective clothing is recommended during prolonged sun exposure (NHS, 2020).

Does sunscreen affect vitamin D production?

Sunscreen protects your skin from sunburn by blocking UV light. This theoretically means that sunscreen can reduce vitamin D production since UV light is needed to form vitamin D. In practice, however, the effect of sunscreen on vitamin D production has been shown to be minimal, as few people use enough sunscreen to block all UV light from reaching the skin, and many do not apply it daily. While the use of sunscreen can block vitamin D production, it is unlikely to have a significant effect on your vitamin D levels (Harvard Health, 2020).

Does your body produce vitamin D when it’s cloudy?

The sun doesn’t need to shine brightly for your body to produce vitamin D. Your body also produces vitamin D when it’s cloudy, as UV light is still present. However, less intense sunlight means fewer UV rays are available, and vitamin D is produced more slowly. Therefore, it is recommended to spend more time outdoors on cloudy days to produce enough vitamin D.

What other sources of vitamin D are there?

Some people don’t get enough vitamin D from the sun—especially those who spend most of the day indoors. Fortunately, vitamin D can also be absorbed through the diet. To increase your dietary vitamin D intake, you should include the following foods in your meals:

• Egg yolks

• Herring

• Salmon

• Tuna

• Certain mushrooms

• Dairy products

• Tofu
  Source: Harvard Health, 2022

If you are unable to get enough vitamin D through food and sunlight, supplements are also an effective way to maintain your vitamin D levels. Although vitamin D is necessary for good health, excessive intake of supplements can pose health risks. To ensure you are not taking too much vitamin D, you should always consult a doctor before starting any supplementation.

Summary

Sunlight is the most important natural source of vitamin D. The amount of vitamin D you need daily varies individually. However, it is important to try to get sunlight every day if possible. Spending time in the sun during good weather can help replenish your vitamin D stores. In addition to sunlight, you can also get vitamin D through your diet or supplements. If you spend a lot of time indoors or don’t go outside much for other reasons, you should have your vitamin D levels tested. The test results can help you determine whether you should spend more time in the sun, change your diet, or speak with your doctor about taking vitamin D supplements.