May 15, 2025
The Bright Side of Sunshine: How to Boost Vitamin D Without Hurting Your Skin
We’ve all heard that sunlight is good for us, but too much can cause skin cancer. So what’s the right balance to get the good benefits of the sun?
Written by
Mito Team
It turns out that brief, intentional sun exposure plays a powerful role in producing vitamin D, also known as the “sun vitamin.” But too much sun exposure increases your risk of premature aging and skin damage.
So, how can you safely soak up the benefits, especially vitamin D, without the risks? Let’s break down what the science says.
Why Vitamin D Is So Important
Vitamin D is often called a “skin vitamin,” but it acts more like a hormone in your body. The benefits of vitamin D include helping your body absorb calcium, supporting your immune health, balancing your mood, and regulating inflammation.
Low vitamin D levels are linked to:
Osteoporosis and fractures
Increased risk of autoimmune diseases
Fatigue, depression, and chronic pain
Poor immune response and respiratory infections
In fact, about 35% of adults in the United States have insufficient vitamin D, and rates are even higher during winter months due to less exposure to sunlight. That’s a big concern, because long-term vitamin D deficiency may increase the risk of chronic conditions like multiple sclerosis, cardiovascular disease, and even some cancers.
How Sunlight Creates Vitamin D
When UVB rays from the sun hit your skin, they trigger the production of vitamin D3 from a compound called 7-dehydrocholesterol. This process mostly happens between 10 AM and 3 PM, and only when the sun is high enough in the sky.
It’s also affected by the following factors:
Latitude: People farther from the equator make less vitamin D
Skin tone: Melanin blocks UVB rays, so darker skin produces less vitamin D per minute
Age: Older adults have a lower capacity to synthesize vitamin D
Clothing and sunscreen use
A study found that full-body exposure to summer sunlight for just 10 to 15 minutes generates 10,000 to 20,000 IU of vitamin D. But most of us don’t get full sun exposure, and we’re often covered or using SPF.
Does Sunscreen Block the Sun's Vitamin?
Yes—sunscreen does reduce vitamin D production because it blocks UVB rays. However, a review showed that typical sunscreen use only slightly reduces vitamin D production in real-world settings. Still, most people don’t apply sunscreen thickly or evenly enough for full UVB protection.
How to Maximize the Benefits of the Sun Without the Damage
It’s totally possible to enjoy the sun, get enough vitamin D, and still protect your skin from premature aging or cancer. Here’s a smart, science-backed strategy to unlock vitamin D’s full potential:
1. Know Your Ideal Sun Time Based on Skin Type and Location
Sun needs vary based on skin tone, geography, and time of year. If you have fair skin and live in a sunny area, just 10 to 15 minutes may be enough. Darker skin may need up to 40 minutes or more. Tools like the D Minder app or the EPA UV Index can help you time sun exposure safely.
2. Expose Larger Areas of Skin (But Not All Day)
Exposing your arms and legs for just 15 minutes helps you generate thousands of IU of vitamin D3—far more than just your face and hands. But once you’ve had enough, cover up to avoid overexposure.
3. Start With Bare Skin, Then Use Sunscreen Strategically
Spend your first 10 to 20 minutes in the sun without sunscreen to trigger vitamin D production. After that, apply SPF 30+ to protect your skin from DNA damage, wrinkles, and increased cancer risk.
4. Protect Your Skin After You’ve Gotten Enough Sun
After your sun exposure window, wear protective clothing, hats, or stay in the shade. You can also support your skin with nutrients like vitamin C, E, polyphenols, and omega-3 fats that enhance your skin’s resilience to UV stress.
5. Take Supplements When Sunlight Isn’t Enough
During winter, or in northern latitudes, UVB rays aren’t strong enough to make vitamin D, even at midday. That’s when vitamin D supplements come in.
The recommended vitamin D supplement dosage is 1,000 to 2,000 IU daily, or more if you’re deficient. Choose vitamin D3, which your body uses best. Combine it with vitamin K2 and magnesium for optimal effect.
6. Eat a Diet That Supports Vitamin D Activation
Your body also needs other nutrients to use vitamin D properly. Magnesium activates vitamin D, while zinc helps your immune and skin functions. Don’t forget healthy fats to improve absorption of vitamin D. Think fatty fish, eggs, nuts, seeds, and leafy greens.
7. Track Your Vitamin D and Skin-Related Biomarkers
Don’t rely on guesswork. Blood testing helps you know whether your sun habits and supplements are doing the job.
At Mito Health, our blood panels check your vitamin D3 levels, the best marker of your vitamin D status. Other markers you can test include calcium and PTH to show how well your body is using vitamin D. More key vitamin D cofactors are magnesium and zinc.
You can also track inflammation and oxidative stress by having your CRP (C-reactive protein) levels checked. With these insights, we help you tailor your sun strategy, diet, and supplements to your unique biology.
Be Sun Smart, Not Sun Scared
You don’t need to hide from the sun or overdo it. With the right balance, you can enjoy the sun’s health benefits and protect your skin at the same time. Have short, regular sun exposure, protect your skin after your “vitamin D window”, and eat nutrient-rich foods and supplements wisely.
Not sure if your sun habits are working for you? At Mito Health, we make it easy to check your vitamin D levels, track supporting nutrients, and fine-tune your wellness plan.