How to Get Vitamin D Safely Without Overexposure to the Sun

How to Get Vitamin D Safely Without Overexposure to the Sun

The Importance of Vitamin D and Sun Safety

Vitamin D

We all know that our body needs Vitamin D, also called the “sunshine” vitamin. But what happens when we spend too much time in the sun? Are there any tips for boosting our Vitamin D intake while staying safe from skin cancer and the scorching summer temperatures? Let’s dig deeper into this topic!

According to Dr. Mike Ren, an assistant professor of family and community medicine at Baylor College of Medicine in Houston, Vitamin D is crucial for our bone health, calcium absorption, reduction of inflammation, promoting cell growth, and immune and cardiovascular support. However, prolonged low levels of Vitamin D can lead to the deterioration of bone and thyroid health. So, how can we strike the right balance?

The Sun and Vitamin D

Dr. Ren emphasizes that only 10 to 30 minutes of daily direct sunlight exposure is needed to ensure Vitamin D production in our body. When ultraviolet rays hit our skin, the liver and kidneys convert them into usable Vitamin D. However, spending too much time in the sun increases the risk of skin cancer. So, it’s essential to find a middle ground.

Sunscreen and protective clothing are effective in preventing excessive sunlight absorption. They provide a necessary defense against harmful UV rays. Thankfully, these precautions are unlikely to severely impact Vitamin D production. As Dr. Ren advises, you don’t need to “go outside and bake” to get your daily sunlight intake. Just a few minutes of physical activity in the sun is sufficient.

Vitamin D from Food and Supplements

While sunlight is a great source of Vitamin D, it’s not the only one. Dr. Ren highlights that a well-balanced diet can also provide the necessary amount of this essential nutrient. Foods such as fatty fish, lean proteins, eggs, and fortified dairy products contain Vitamin D. Additionally, supplements can be used to augment Vitamin D intake when dietary sources are limited.

Dr. Ren stresses that people should be aware of all their options, as different ailments may prevent them from acquiring sufficient Vitamin D from food or sunlight alone. Whether it’s through a combination of sun exposure and diet or purely from supplements, all forms of intake can be effective.

Monitoring Vitamin D Levels

Regular checkups are vital to monitor your Vitamin D levels. As Dr. Ren recommends, it’s important to get your Vitamin D levels checked annually. While low Vitamin D levels may not show immediate symptoms, annual testing can reveal deficiencies and help you take the necessary steps to address them.

If a serious Vitamin D deficiency is detected, your healthcare provider can put you on a care plan that involves prescribed supplements with higher concentrations compared to over-the-counter supplements. Individualized care plans ensure that you receive the appropriate dosage and support your overall health.


Vitamin D is a crucial nutrient for our overall well-being. While sunlight remains an excellent source, it’s essential to balance our exposure to prevent skin cancer. Sunscreen and protective clothing play a crucial role in maintaining our skin’s health and preventing excessive UV ray absorption.

A well-balanced diet enriched with foods containing Vitamin D, coupled with supplementation as needed, helps meet our daily Vitamin D requirements. Annual checkups allow us to identify any deficiencies and take proactive measures to restore Vitamin D levels, ensuring our long-term bone and thyroid health.

Remember, moderation is the key to enjoying the benefits of the “sunshine” vitamin while keeping our skin safe and healthy.

More information

For further information on Vitamin D, visit the U.S. National Institutes of Health website.


Baylor College of Medicine, news release, July 20, 2023