6 Sunlight Tips to Boost Vitamin D Levels
Sunlight is one of the best ways to boost your vitamin D levels. When UVB rays from the sun hit your skin, your body makes vitamin D. Most foods contain very little vitamin D, so sun exposure matters a lot.
That also means that if you rarely go outside, you could be low in vitamin D. An at-home vitamin D blood test can show your level. Researchers estimate that about 40% of adults in the United States are vitamin D-deficient. Low levels can cause fatigue, low mood, and joint pain.
Vitamin D does important work in the body. It helps control the amount of calcium and phosphate in your blood. Your body absorbs calcium better when vitamin D is adequate. Low levels can affect your muscles, teeth, and bones. In children, vitamin D insufficiency can lead to rickets. Vitamin D also plays a role in mood and the immune system.
Why Your Vitamin D Levels Depend on Sunlight
Your body needs the right kind of sunlight to make vitamin D. Only UVB rays trigger this process, and several everyday factors can block or reduce them. The six tips below explain what to watch for and how to get more vitamin D safely.
Tip 1: Check your levels in winter. Less sunlight reaches the Earth during winter because the Earth is tilted on its axis. Less UVB means less vitamin D production. Winter is a good time to check your levels. Some people also take a supplement during the colder months, but talk to your doctor first to find the right amount for you.
Tip 2: Spend time outdoors. Sunlight through a window does not help much. Glass, plexiglass, and plastic absorb UVB rays, so the sun shining through a car or home window will not make vitamin D. Try to spend an extra 10 to 15 minutes outside in the sun. Time spent in an office or car does not count.
Tip 3: Check air pollution. Air pollution absorbs UVB rays before they reach your skin. This leaves less sunlight for your body to use. Even sunny cities such as Los Angeles and San Diego can have a higher risk of low vitamin D because of pollution. You can check your local air quality at AirNow.gov.
Tip 4: Consider your altitude. Higher places have thinner air, so more sunlight gets through. People who live in deep valleys may receive less sunlight. In general, the lower your altitude, the higher your risk of low vitamin D.
Tip 5: Be careful with sunscreen. Sunscreen blocks UVB rays. For example, an SPF 30 sunscreen can absorb up to 98% of UVB rays. Most people do not apply sunscreen so well that it blocks all UV light. But if you use sunscreen every time you go outside and cover your skin well, your body may make less vitamin D. Ask your doctor whether short periods without sunscreen are safe for you.
Tip 6: Know how skin color affects vitamin D. Melanin is a natural pigment in your skin. It works like a natural sunscreen. It absorbs UVB rays before they can trigger vitamin D production deeper in the skin. People with darker skin have more melanin so that they may need more sun time. They should also check their vitamin D levels more often, especially if they spend little time outside.
Stay Safe in the Sun
Getting vitamin D from sunlight should never mean getting sunburned. Sun exposure also raises the risk of skin cancer. Keep your time in the sun short, avoid burning, and stop before your skin turns red. If you are unsure how much sun is safe for you, ask your doctor.
How Low Vitamin D Can Affect Your Energy
Low vitamin D can add to feelings of tiredness. If you feel worn out most days, it helps to look at your sleep, stress, and diet too. Our guide on how to manage fatigue explains common causes and simple steps to feel more energetic.
Outdoor activity also helps. A short walk in the sunshine can boost your mood and your vitamin D intake at the same time. Read more about the benefits of regular exercise to build a routine you enjoy.
Food can support your levels, too. Foods such as fatty fish, eggs, and fortified milk contain some vitamin D. Our nutrition guide shows how to build meals that support your overall health.
Conclusion
Sunlight is a simple and natural way to support your vitamin D levels. Check your levels in winter, spend time outdoors without glass in the way, watch air quality, and use sunscreen with care. Know that altitude and skin color also affect how much vitamin D your body makes. Enjoy the sun safely, keep your time short, and talk to your doctor if you think your levels may be low.
