Vitamin D is an essential nutrient. However, around 50 percent of the global population has low Vitamin D levels, which can impact bone and immune health.
You can get Vitamin D in a few ways, including food sources, dietary supplements, and sunlight. But too much sun exposure can also have health consequences, creating a catch-22 situation known as the "Vitamin D dilemma." So, how much Vitamin D do you get from the sun, and how can you reap its benefits safely?
Here's how to get Vitamin D from sun and other sources while minimizing your risk of sunburn and skin cancer.
Benefits of Vitamin D
Vitamin D is involved in many bodily functions, but it's mainly associated with bone health. It helps the body absorb calcium, which supports strong bones and reduces osteoporosis risk. Without enough Vitamin D, your bones can't absorb the calcium they need.
It's also an important nutrient for healthy immune system function. Vitamin D has antioxidant properties, which help fend off pathogens and reduce the risk of autoimmune diseases.
Vitamin D Deficiency Risks
Without enough Vitamin D, both children and adults are at risk of bone health issues. In children, Vitamin D deficiency can cause rickets, which is when the bones become soft and bendable. In adults, it can contribute to a greater risk for osteoporosis, bone fractures, and osteomalacia, a type of bone softening that causes pain and weakness.
If you're obese, over age 65, or have darker skin, you may be at increased risk of Vitamin D deficiency.
Vitamin D Deficiency Symptoms
Vitamin D deficiency symptoms may include fatigue, bone pain, muscle weakness, and mood changes. These symptoms can go unnoticed, and some people have no signs or symptoms. If your doctor suspects Vitamin D deficiency, they can order a special blood test to measure your levels.
Sources of Vitamin D
Here's how to get Vitamin D from sun exposure, foods, and supplements.
Sun Exposure
It's no secret that Vitamin D and the sun are closely related. In fact, Vitamin D is commonly referred to as the "sunshine vitamin." So, how much Vitamin D do you get from the sun?
Dozens of factors influence how much Vitamin D your body generates from ultraviolet (UV) exposure. So, getting Vitamin D from the sun isn't as straightforward as you might think. For starters, sunshine itself doesn't contain Vitamin D. Rather, sun exposure triggers your body to produce it. When exposed to sunlight, a chemical in the skin absorbs UVB rays and eventually converts them into Vitamin D3.
The ideal amount of sun exposure for optimal Vitamin D levels depends on the time of day and season. When the sun is strong, such as on a summer afternoon, your body might produce Vitamin D within a few minutes. In the winter, it can take hours. Your body stores excess Vitamin D in fat cells where it remains inactive until you need it.
Diet
Vitamin D isn't found naturally in many food sources. But while Vitamin D naturally occurs in just a few foods—mainly animal proteins—it's commonly added to dairy products, plant-based proteins, cereals, and juices.
Incorporate these Vitamin-D rich foods into your diet:
- Fatty fish like salmon, tuna, sardines, and mackerel
- Milk and yogurt
- Cheese
- Egg yolks
- Fortified orange juice
- Fortified tofu
- Fortified breakfast cereals
- UV-treated mushrooms
- Beef liver
- Pork chops
Supplements
You can also get Vitamin D through dietary supplements. Vitamin D supplements come in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). Of the two, Vitamin D3 may be more effective at raising Vitamin D levels in the body, so it's generally considered the best form of Vitamin D.
Pro tip: Take your Vitamin D supplement with fatty food. Vitamin D is a fat-soluble vitamin, so pairing it with fat can increase absorption.
The Trouble with Vitamin D and Sun Exposure
Soaking up the sun can support Vitamin D synthesis, but it can also compromise your health. Consider this: while children need Vitamin D for healthy bone development, just one severe sunburn in childhood more than doubles the lifetime risk of melanoma, the deadliest form of skin cancer.
Sunscreen and Vitamin D
Sunscreen helps protect your skin from UVB rays—and for good reason. UVB rays cause sunburn, skin cell damage, and most skin cancers. But UVB rays are also important to your body's natural Vitamin D production. So, what can you do? Don't put your sunscreen down just yet.
Research suggests that wearing sunscreen doesn't compromise Vitamin D synthesis, and the risks of unprotected sun exposure outweigh the benefits. In fact, the American Academy of Dermatology asserts that there's no safe level of unprotected sun exposure. It recommends turning to foods naturally rich in or fortified with Vitamin D instead. If you need more support, talk to your doctor about Vitamin D supplements.
Making Informed Choices about Your Health
Sun safety measures make healthy sun exposure possible. Apply a broad-spectrum sunscreen like EltaMD UV Pure Broad-Spectrum SPF 47 to protect your skin from head to toe with antioxidant-rich Vitamin C, which fights free radical damage and helps diminish the visible signs of aging.
By wearing sunscreen daily, opting for protective clothing like wide-brimmed hats and sunglasses, and limiting your time in the sun, you can minimize your skin cancer risk. As for Vitamin D? You have other options that don't compromise your health. It's a no-brainer!
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