Spending just a few minutes in the sun can help your body produce vitamin D, a hormone that supports bone health. However, sun exposure carries a risk of skin cancer, and experts recommend getting vitamin D through diet or supplements instead.

How Much Sun Do You Need for Vitamin D?

If you’re using sunscreen and plan to be outside anyway, brief sun exposure may help with vitamin D production. Research shows that about 10 minutes of midday sun with 25% of the body exposed—such as the arms and legs—can meet daily vitamin D needs during spring and summer.

“In winter, especially in northern regions, it may take up to two hours with only 10% of the body exposed, like the face and hands, to get the same amount,” said Shoshana Marmon, MD, PhD, an assistant professor of dermatology at New York Medical College.

Prolonged Sun Exposure Isn’t Safe for Your Skin

Sunscreen may block some of the ultraviolet rays responsible for vitamin D production. However, you should still wear sunscreen to reduce the risk of skin cancer.

“The sun is not a dependable source to ensure you have enough vitamin D,” Heather D. Rogers, MD, a dermatologist in Seattle, told Verywell. “The safest and most consistent way to get adequate vitamin D is through your diet—eating vitamin D–rich foods, choosing fortified options, and using supplements as needed.” 

Although experts advise against relying on sun exposure for all your vitamin D needs, this doesn’t mean you should avoid sunlight altogether. Even with sunscreen, your body may still produce some vitamin D. 

“Not having enough sun exposure can contribute to increased anxiety, depression, cognitive decline, and greater difficulty managing everyday stressors,” said Samia Estrada, PsyD, a clinical psychologist based in Vacaville, CA. “Getting sun while also exercising has been found to have a favorable impact on stress management.”

Where Should You Get Vitamin D?

Vitamin D’s primary role is to help the body absorb calcium from the intestines, which helps strengthen your bones, said Karl Insogna, MD, director of the Yale Bone Center at Yale Medicine.

Insgona said both vitamin D2 and D3 naturally occur in foods such as salmon, tuna, mackerel, beef liver, and egg yolks. But because most people don’t eat enough of these foods, many products—including milk, certain cereals, and some orange juice brands—have been fortified with vitamin D.

Are You Getting Enough Vitamin D?

Vitamin D is measured in international units (IU). The recommended daily intake is 600 IU for ages 1 to 70, and 800 IU for those 71 and older.

According to the National Institutes of Health, most people in the United States have adequate blood levels of vitamin D, but about 25% do not. As you age, your skin becomes less efficient at producing vitamin D, which may increase your need for supplements or vitamin D–rich foods.

The U.S. Preventive Services Task Force currently states that there isn’t enough evidence to recommend for or against routine vitamin D testing in people without symptoms of a deficiency.

Symptoms of low vitamin D can include:

• fatigue
• bone pain
• muscle weakness
• depression
• frequent infections
• hair loss
• reduced appetite
• slower wound healing

Your healthcare provider may order a blood test to measure your vitamin D levels—or you can ask for one. If your levels are low, your provider may recommend dietary changes or a supplement.