Can The Sun Impact Vitamin D Levels?

Have you ever heard of the sunshine vitamin? Do you know what it is? You guessed it—it’s vitamin D! Getting regular sun exposure is one of three ways to increase vitamin D levels but is sun exposure effective? Today, let’s talk about how sun exposure may (or may not) impact vitamin D levels. 

What is Vitamin D?

Vitamin D is a nutrient responsible for bone health and proper immune system function. It can protect the body from diseases such as high blood pressure, diabetes, and heart disease. It is made when the cholesterol in the skin is exposed to sunlight, particularly ultraviolet B (UVB) light. 

What Can Hinder Vitamin D Absorption in the Skin?

Everyone needs sun exposure to produce vitamin D, but many factors can hinder vitamin D synthesis. Clouds, air pollution, growing old, having dark-colored skin, and wearing sunscreen that blocks UVB light are all factors that reduce the amount of vitamin D the skin can make from sun exposure. Therefore, if you live in a sunny place, do not assume your vitamin D levels are okay—get checked out.

How Do I Know if I Am Vitamin D Deficient?

Though symptoms of vitamin D include fatigue, weakness, soft bones, muscle aches, and pain, some people may not experience any symptoms. The best way to determine if you have a vitamin D deficiency is to get a blood test from your healthcare professional. Your doctor will be able to explain to you what your levels mean and what you can do about them.  

How Much is Too Much Sun Exposure?

Sunlight does terrific things for the body, but too much sun exposure can be dangerous. Ultraviolet (UV) rays from the sun are an invisible form of radiation. UVB light can result in sunburn, skin damage, and inflammation. 

UV radiation starts to become harmful depending on what skin type you have. See below for guidance:

• Very fair-skinned people (ex: blue eyes, strawberry blond hair with freckles), UV radiation becomes harmful after about 5 to 10 minutes.  

• Fair-skinned people (ex: any eye color, brown or blond hair with freckles), UV radiation starts becoming harmful within 20 minutes.  

• Light brown-skinned people (ex: brown or gray eyes, brown hair with no freckles), UV radiation starts becoming harmful within 30 minutes. 

• Olive-colored skinned people (ex: brown eyes, brown hair with no freckles), UV radiation starts becoming harmful within 50 minutes.  

• Dark brown or black-skinned people (ex: dark brown eyes, dark brown or black hair), UV radiation starts becoming harmful within 60 minutes or more, depending on the skin shade.   

 

Besides the Sun, How Else Can I Get Vitamin D?

There are three ways to increase your vitamin D levels: the sun, vitamin D-rich foods, and supplementation.

If sun exposure does not interest you, try getting vitamin D through food. Opt for vitamin D-fortified milk, egg yolks, and fatty fish such as tuna and trout.

If you’re considering taking a vitamin D supplement, check with your doctor before doing so. Over-the-counter vitamin D supplementation may interact with your existing medications, and getting too much is also a risk.

The Bottom Line:

Everyone requires sun exposure to synthesize vitamin D, but how much UVB our skin safely absorbs depends on various factors. If you’re wondering, “am I vitamin D deficient?” check in with your healthcare professional. They will be able to provide personalized guidance on your levels and let you know how effective sun exposure is for your body.