Finding the Balance Between Sun Exposure and Skin Protection
For years, we’ve heard about the damaging effects of sunlight—skin damage, wrinkles, and skin cancer—all of which are valid and should be carefully considered on an individual level. However, in our best efforts to avoid the negative consequences of sun exposure, most of us no longer get the right amount of sunlight and its health benefits.
Reduced exposure to the sun—whether intentional or due to factors such as lifestyle or environment—prevents our skin from absorbing UVB light and synthesizing vitamin D in our skin, bloodstream, liver, and kidneys, which is the way nature intended for us to make vitamin D. It is also a natural source of infrared, as the infrared spectrum makes up approximately 55% of sunlight.
The Hidden Cost of Avoiding the Sun
Recent studies show a link between insufficient vitamin D and higher rates of certain cancers, including colon cancer and possibly breast cancer (though evidence is mixed). Vitamin D deficiency has also been identified as a potential risk factor in developing cognitive decline (Alzheimer’s disease) and other neurological issues. Research has correlated higher rates of multiple sclerosis (MS) in regions that are farther from the equator and receive less sunlight, with statistics suggesting latitude is a strong risk factor for MS. At 50-65 degrees latitude (north or south), the prevalence rate of MS is approximately 60-100 people out of 100,000; however, the disease is rare near the equator. Other health conditions are also linked to a lack of sunlight, including chronic fatigue, autoimmune diseases, and insomnia from disrupted circadian rhythms, among many others. Sleep disturbances, depression, and mood shifts are common with seasonal affective disorder, which typically occurs in the fall and winter months when there is less sunlight.
Yet we can decrease our risk for many serious health conditions when we get the proper amount of sunlight, while still being cognizant of its long-term risks and side effects. Balance is the key. With optimal vitamin D levels in our blood, our bodies are better equipped to fight inflammation, our bones and muscles stay strong, and our heart, lungs, and brain can function properly. Quite simply, vitamin D is a powerhouse in disease prevention.
It’s estimated that over one billion people have inadequate levels of vitamin D, which makes it all the more important to remember that humans are designed to get sun. Our hunter-gatherer ancestors spent their days outside working and hunting, and the animals and plants that sustained them also needed the sun for energy and life. Though we may not spend our lives outdoors in modern times, we still need exposure to the sun to thrive, to help regulate our sleep cycles, and for our physical and emotional health.
The Big Picture
We recognize that sunlight has to be balanced for each person, depending on age, individual skin type, and a person’s family and medical history. Here is our natural and sensible approach to sunlight, vitamin D, and sunscreen.
Sunlight Tips
1. Aim for sunlight three to five times a week—on as much body area as possible. Get daily or weekly sunlight, without sunscreen, on your skin, unless you have a personal or family history of skin cancer, which prohibits personal sunlight exposure. Please talk to a healthcare provider if this applies to you. At least 25-50% of your body should be exposed to direct sunlight—the more exposed skin surface area, the better. The face doesn’t produce much vitamin D, though, so be sure to protect this delicate skin.
2. Time your exposure to the season. In the spring and summer months, aim for 5-15 minutes of direct early morning sunlight first thing in the morning on your face and body, which can also help improve circadian rhythms. In fall and winter, when UVB rays are less intense due to the Earth’s tilt away from the sun, increase your exposure time. If you haven’t been in the sun for a while, gradually expose yourself over time. Skin color does affect how well sunlight is absorbed and synthesized: people with fair skin produce vitamin D faster than those with darker skin. Individuals with dark skin may need significantly more sun exposure to make the same amount of vitamin D as fair-skinned individuals.
3. Target the “solar noon range” for vitamin D production. UVB rays from the sun facilitate vitamin D production, so the optimal time to be in the sun for vitamin D production is between 10:00 a.m. and 2:00 p.m., when maximal UVB rays are available. During the week, make it a point to spend some of your lunch hour relaxing outside, with the sun’s rays hitting as much of your arms or legs as possible. Additionally, one natural, indirect way to gauge your vitamin D levels is by observing your tan line produced by natural sunlight. Though tanning is primarily produced by UVA rays, natural sunlight contains both UVA and UVB at a 19:1 ratio, so a darker tan line generally means you’ve had more vitamin D production. Although this isn’t a quantitative measurement of vitamin D, it can be useful as a qualitative, day-to-day measurement if the tan is coming from natural sunlight and not a tanning bed.
4. Use physical sunblocks—and always avoid burning. When spending extended time in the sun, use physical sunblocks such as a long-sleeve shirt, a hat, a handkerchief around the neck, or shade. Most importantly: always avoid burning. If you have sensitive or fair skin and burn easily, focus on getting just a little sun exposure. Even 5 minutes every day or every other day is better than not getting any sun at all.
Vitamin D Tips
5. Understand what makes sunlight exposure difficult. Direct sunlight is the best way to make vitamin D; however, some factors make getting the right amount of sunlight exposure difficult:
- Environmental & Lifestyle Factors: Weather conditions (raining, overly cloudy, or too hot or cold to go outside); living in a region with limited sunlight, especially during winter months; a busy schedule that keeps you indoors during peak sunlight hours; sensitivity to summer heat.
- Skin & Physical Factors: Darker skin (requires more sun exposure to produce vitamin D); being older than 50 (skin produces less vitamin D with age); sensitive skin that burns easily.
- Medical & Health Factors: A personal or family history of skin cancer; a gastrointestinal disorder that inhibits the absorption of dietary fat; pregnancy or breastfeeding (increased vitamin D demand); being overweight or carrying more muscle mass (requires more vitamin D); certain medications that affect vitamin D absorption (e.g., steroids, weight-loss drugs, cholesterol-lowering medications); liver or kidney disease (reduces the body’s ability to activate vitamin D); limited mobility or being homebound (reduces outdoor exposure).
With so many factors, it’s easy to understand why vitamin D deficiency is a global epidemic.
6. Choose vitamin D3—not prescription D2. We recommend that you take an over-the-counter daily vitamin D3 supplement to protect yourself. Avoid prescription vitamin D2, as this is not the best form of vitamin D to take. Vitamin D3 (the over-the-counter form) is the type of vitamin D produced by the body from exposure to sunlight; vitamin D2 (the prescription form) is not. Current studies also show that vitamin D3 is more potent and effective than vitamin D2 at raising vitamin D levels in the blood. Natural vitamin D3 is four times more powerful than the synthetic version, vitamin D2. Vitamin D receptors are found in almost every cell in the body, and proper vitamin D levels play an essential role in every system in the body, including the proper function of the musculoskeletal system for better bone health, a healthy immune system, and a healthy neurological system.
7. Follow age-appropriate dosing guidelines. For adults 18 and over, the vitamin D3 dosage is 5,000-10,000 IU daily (depending on individual absorption, weight, baseline vitamin D levels). For children age four and under, the recommended vitamin D3 dosage is 400-800 IU daily, depending on age and weight; the guideline for children ages 5-10 is 400-1,500 IU per day, depending on age and weight. Children ages 10-18, vitamin D3 at 1,500-4,000 IU daily, depending on age and weight. Before starting this supplement, see your medical provider to determine starting levels and to know what dosage is right for you. It’s also especially important to supplement with a daily vitamin D3 in the winter months, but only on the days when you can’t get enough natural sun exposure (the goal is to supplement only as needed, when you aren’t able to get enough natural daily sunlight on your skin).
8. Have your vitamin D3 levels checked yearly. Most integrative providers consider an optimal target range to be 50-90 ng/mL, even though the normal range is 30-100 ng/mL. When starting a new vitamin D supplement, always start on the lower end of the recommended dosage and have your medical provider check your vitamin D 25-OH levels, also known as 25-hydroxy vitamin D (which is the best indicator for internal vitamin D levels), before and 4-6 weeks after starting supplementation. You can then slowly increase based on your individual lab values as needed. A common goal is to achieve a vitamin D level in the upper half of the lab reference range. The higher your levels are within the lab range, the more protective and beneficial the vitamin D levels are.
9. Treat sunlight and vitamin D as pillars of total wellness. When considering your overall approach to total wellness and disease prevention, view sunlight and vitamin D supplementation as important as eating clean, whole foods, drinking pure water, getting proper sleep, and exercising. It’s also important to have vitamin D levels checked, especially for individuals who are at greater risk of vitamin D deficiency. This includes individuals who: live in areas that don’t get much sunlight in winter and/or experience mood changes due to seasonal changes; don’t spend much time outdoors; carry more weight or muscle mass; have darker skin and require more sun exposure to make vitamin D; are older than 50 years of age and producing less vitamin D when exposed to the sun; are pregnant; or have a gastrointestinal disorder that inhibits absorbing dietary fat. Signs of vitamin D deficiency may present as fatigue, body aches, or excessive head sweating and should be checked by your medical provider.
Sunscreen Tips
10. Use sunscreen strategically—and choose mineral-based formulas. Use sunscreen when you are going to burn and can’t protect yourself with physical sunblocks (i.e., long-sleeve shirt, hat, or shaded area)—for example, if you are out on a lake or the beach for a prolonged period of time or at high altitudes where sunlight is stronger.
Many chemical sunscreens contain ingredients that are toxic to the body. Use the safest sunscreens and avoid the more common ones with harmful toxic chemicals such as PABA and parabens. Chemical sunscreens work by absorbing UV rays and dispersing them as heat. Those that are labeled “broad spectrum” protect against UVB rays and some UVA. UVA rays tan the skin and cause premature skin aging and wrinkles; UVB rays cause sunburn but are also the ones responsible for facilitating vitamin D production. Since sunscreens reduce the amount of UVB rays on the skin, this can affect vitamin D production.
For the safest sunscreen option, use mineral-based sunscreens, such as zinc oxide and titanium dioxide, to deflect both UVA and UVB rays. As well, there are other natural “suncare” products that provide skin nourishment with minimal sun protection when exposure is gradual over time. There are also natural-based moisturizers and makeup products that contain SPF and block UVB rays.
Avoid tanning sprays and tanning beds used for the sole purpose of bronzing or tanning your skin.
Editor’s Note: This article was originally published on April 2, 2017, and was updated on June 27, 2022.
