It’s estimated that 1 billion people worldwide are deficient in vitamin D, while 50% of the population has insufficient vitamin D levels.1 This is concerning, as a lack of vitamin D is linked to many health problems including osteoporosis and mood disorders.
While it’s available in certain foods and supplements, the best way to get vitamin D is from the sun. Sunlight exposure not only boosts vitamin D levels, but has other benefits for our health as well. This is why it’s important to avoid completely replacing sun exposure with vitamin D-rich foods or supplements.
The importance of sunlight exposure
Although too much sun exposure can be damaging to the skin, an adequate amount of sunlight is critical to our overall health and well-being. Our skin produces vitamin D from exposure to the sun’s UV rays, which is vital for supporting our bones and muscles, preventing illness, and more.2
Beyond being a catalyst for vitamin D production, sunlight exposure has a variety of additional benefits as well, including the following.
Regulates circadian rhythm
Exposure to sunlight, especially during the morning hours, helps to regulate the body’s sleep/wake cycle, or circadian rhythm. This can improve both sleep duration and quality.3 4
Can help with weight management
While sunlight exposure does not directly burn fat, it can indirectly affect weight loss and fat metabolism. Studies suggest a link between weight gain and low vitamin D levels, as well as poor sleep quality and insulin resistance.4 5 Exposure to the sun boosts vitamin D, improves sleep by regulating the body’s circadian rhythm, and promotes insulin sensitivity.
Boosts serotonin
Serotonin is a neurotransmitter that is associated with feelings of well-being and happiness. Sunlight triggers the production of vitamin D, which in turn can increase serotonin levels. But it can also stimulate serotonin by activating specialized cells in the retina of the eye, which then send signals to the brain to increase serotonin production.6
Replenishes skin
We know that too much sun exposure damages the skin. However, a moderate amount of sunlight can help produce collagen, increase blood flow, and reduce inflammation in the skin. In addition to improving the general appearance of the skin, sunlight exposure may help with skin issues such as acne and eczema. In fact, light therapy uses the same type of light produced by the sun to help relieve these issues directly.7
Reduces hypertension
Research suggests that sunlight exposure can increase the production of nitric oxide in the body, which can help dilate blood vessels and lower blood pressure. Furthermore, it also suggests that insufficient sunlight may be a risk factor for hypertension.8
How much sunlight exposure do you need?
The amount of sunlight exposure your body needs depends on a variety of factors:
- Skin type – the lighter your skin, the less time you need in the sun.
- UV radiation levels – the higher the UV radiation level, the less time you need in the sun.
- Time of day – UV rays are most intense between 10 a.m. and 4 p.m. You won’t need as much time in the sun during these hours.
- How much skin is exposed – The more skin that is exposed, the less time you need in the sun.
- Distance from the equator – The closer you live to the equator, the less time you need in the sun.
- Elevation – The higher the elevation, the less time you need in the sun.
- Age – The body produces less vitamin D as we age. So the older you are, the more time you need in the sun.
Depending on these factors, anywhere from 10 to 30 minutes per day is adequate to reap the benefits of sunlight exposure. Keep in mind that sunscreen blocks vitamin D production, so you should avoid putting it on for those 10 to 30 minutes. If you’re going to be out in the sun any longer than this, make sure to apply a safe sunscreen with an SPF of 30 or higher.
What if there’s no sunlight?
Of course, there are days when the sun doesn’t shine, and getting sunlight can be especially difficult during the winter months in many areas. If you are unable to get adequate sunlight exposure, you’ll likely want to take vitamin D supplements.
The National Institutes of Health recommends getting 400-800 IU of vitamin D daily. However, this is based on the recommendation that blood levels of 20 ng/ml are adequate. Some experts recommend levels closer to 30 ng/ml, which may require as much as 5,000 IU daily.9 10 While 1,000 to 5,000 IU is enough for most people, studies have found that healthy individuals can take up to 10,000 IUs daily without risk of vitamin D toxicity.11 Visiting your healthcare provider to get your blood levels tested is a good idea to find out how many IUs per day is right for you.
Another way to supplement sunlight exposure is by using a sun lamp. Sun lamps are often used for seasonal affective disorder (SAD), which is a type of depression caused by lack of sunlight exposure. These lamps are different than UV lamps, which are typically used for skin problems—although they do have therapeutic uses for mood and sleep as well.12 While UV lamps can cause skin damage, sun lamps typically filter UV rays or don’t emit them at all.
Sunlight exposure balancer Virtual Item
A digital signature representing sunlight exposure is available to scan in the ZYTO software library. It can be scanned along with any other wellness services selected in the Services library. You can see how the body responded to this item by looking at the Services Report. If it shows up as one of the top services, you may want to increase exposure to sunlight along with adding the other products and services for which the body showed a strong energetic response.
About Seth Morris
Seth Morris is an experienced article writer with a background in marketing, Web content creation, and health research. In addition to writing and editing content for the ZYTO website and blog, he has written hundreds of articles for various websites on topics such as holistic wellness, health technology, and Internet marketing. Seth has earned Bachelor’s Degrees in Business Management as well as Literary Studies.
Sources:
1. “What is vitamin D deficiency?” Cleveland Clinic. Clevelandclinic.org.
2. Grant, W.B., & M.F. Holick. “Benefits and Requirements of Vitamin D for Optimal Health: A Review.” Alternative Medicine Review 10, no. 2 (2005): 94-111.
3. Wright Jr., K.P., A.W. McHill, et al. “Entrainment of the human circadian clock to the natural light-dark cycle.” Current Biology 23, no. 16 (2013): 1554-1558.
4. Figuerio, M.G., B. Plitnick, & M.S. Rea. “Light modulates leptin and ghrelin in sleep-restricted adults.” International Journal of Endocrinology (2012): 530726.
5. Geldenhuys, S., P.H. Hart, et al. “Ultraviolet radiation suppresses obesity and symptoms of metabolic syndrome independently of vitamin d in mice fed a high-fat diet.” Diabetes 11, no. 63 (2014): 3759-3769.
6. Nall, R., & M.R. Laflamme. “What Are the Benefits of Sunlight?” South African Depression & Anxiety Group. Sadag.org.
7. “Phototherapy (Light Therapy).” Cleveland Clinic. Clevelandclinic.org.
8. Weller, R.B., Y. Wang, et al. “Does Incident Solar Ultraviolet Radiation Lower Blood Pressure?” Journal of the American Heart Association 9, no. 5 (2020): e13837.
9. Aloia, J.F., M. Patel, et al. “Vitamin D intake to attain a desired serum 25-hydroxyvitamin D concentration.” American Journal of Clinical Nutrition 87, no. 6 (2008): 1952-1958.
10. Ringe, J.D., & C. Kipshoven. “Vitamin D-insufficiency.” Dermatoendocrinology 4, no. 1 (2012): 72-80.
11. Hathcock, J.N., A. Shao, et al. “Risk assessment for vitamin D.” American Journal of Clinical Nutrition 85, no. 1 (2007): 6-18.
12. Villines, Zawn. “Sun lamp therapy: Benefits and how to use it.” Healthline Media. Medicalnewstoday.com.