If you are a patient of mine or have followed me at all on social media you know that I am a big fan of Vitamin D. If you don’t already know, the best way to trigger Vitamin D production is sun exposure, making it a convenient time of year to reach optimal levels. Vitamin D plays a role in many body functions but is most notably attributed to immune function. I don’t think anyone would be turning down a healthier immune system right now. Adequate Vitamin D has been linked to reduced cancer risk, improved calcium levels, decreased inflammation and improved hormone health. Additionally, a growing body of circumstantial evidence now also specifically links outcomes of COVID-19 and vitamin D status. Mainly, data is suggesting that sufficient Vitamin D levels may be associated with lower mortality in terms of COVID-19.

So how much Vitamin D do we need? And how do we get enough from the sun without getting too much sun?

The answers are really dependent on you. Genetically speaking, the color of our skin determines how much or how little sun exposure we need to get enough Vitamin D. This evolved over time as people living in parts of the world with the most sun exposure developed excess melanin (a darker skin pigment) to help prevent the skin from burning while those people living in areas of the world with less sunlight had lighter skin allowing them to make Vitamin D from the sun more quickly(and also develop a sunburn much faster).

For this reason, people with lighter skin need less sun exposure to get their vitamin D, while those with darker skin need much more sun to get the same amount.

The goal is to get enough sun exposure without ever getting a sunburn. For those with lighter skin 15-20 minutes may be enough while those with darker skin may need 2 or more hours! If you’re like me and you love being outside but also have light skin, you probably need a way to protect yourself from getting a sun burn. Sunscreen is a popular option but there is research that suggest that the chemicals in sunscreen can be just as harmful as overexposure to the sun! My best advice for avoiding a sunburn is to find some shade or put on some lightweight clothing to cover your skin after 15-20 minutes of exposure. If you have to be outside in the sun for long periods of time and shade isn’t an option, consider a natural sunblock or find a pure zinc oxide formula (yes, the stuff that lifeguards in movies put on their noses!).