The goal is exposure to UVB rays, so if your skin turns pink that’s a sign of too much sun for that area of skin and can lead to skin cancer with overexposure. At this amount of time, a person is not likely to become burned. Please don’t try to make up for less skin exposure with more time in the sun. 5-12% skin exposure (hands and face) 100-200 IU.46% skin exposure (shorts and t-shirt) 800-1600IU.70% skin exposure (swimsuit only) 1400-2800 IU.
The other variable is your attire! To give you an idea of some numbers and ranges, using the timing we just mentioned above, here are some estimates for getting adequate D from the sun on a clear, sunny Minnesota day (45° latitude) between May and September, 10:00am-2:00pm, no sunscreen with the goal of around 2000 IU per day (3):
Light-skinned people can usually tolerate 10-20 minutes basking in the sun while dark-skinned folks could handle 90-120 minutes.
A young, light-skinned, lean person will make vitamin D more readily than an older, dark-skinned, overweight person. With all these variables in place it can be difficult to say how much sun a person needs in order to make adequate amounts. How much vitamin D can you actually get from the sun? Age – As we age it becomes more of a challenge for the body to convert vitamin D into its most usable form.Obesity – Vitamin D is a fat-soluble vitamin and is happy to stick around in your fat cells rather than circulate around your body doing its various jobs.Melanin works as a natural sunscreen which is great for the prevention of skin cancer and wrinkles, not so great for the production of vitamin D. Dark skin – The darker the skin the higher the melanin.Living in Minnesota (or if you live anywhere north of Atlanta and 33.7 latitude!) – We just don’t get enough sun, in fact even on sunny spring and fall days the sun’s angle isn’t high enough for your skin to absorb the UVB rays.There are a few factors that may interfere with your ability to get your levels to optimal. *The Vitamin D Council recommends a level of 50-80ng/dL year-round. Let me ask, have you had your levels checked at your latest doctor’s appointment? Do you get enough vitamin D from the sun or diet? Have you started taking vitamin D3? Well, this is your lucky season if you haven’t taken proactive steps to ensure your vitamin D levels are optimal! While there are a few different reference ranges for vitamin D, the recommendation of 50-80ng/dL seems to be the sweet spot and the level that most of my clients say they feel their best. I know, I know we’ve been harping on the vitamin D thing since COVID began over a year ago. How Much Vitamin D Do You Get From The Summer Sun?
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