How Do You Get Vitamin D From The Sun?

Vitamin D is often called the ‘sunshine vitamin’, and for good reason – our bodies naturally produce it when our skin is exposed to sunlight. But with busy lifestyles, cooler weather and long winters, many of us don’t always get enough sun. So, how do you get vitamin D from the sun, and how can you make the most of it?

Whether you’re soaking up the summer sun or wondering how to top up during the winter months, understanding how sunlight supports vitamin D production can help you stay on top of your health.

Is The Sun The Best Source of Vitamin D?

For many, the sun is the best source of vitamin D, providing a natural and effective way to maintain healthy levels. This often leads to the question – is the sun the best source of vitamin d for everyone, or are there other reliable ways to meet your needs?

When UVB rays from the sun hit the skin, they trigger a reaction that allows the body to produce vitamin D. This process is essential, as vitamin D supports several important functions in the body. Here are some of the many benefits of Vitamin D:

• Contributes to the normal function of the immune system
• Contributes to the maintenance of normal bones and normal teeth
• Contributes to the maintenance of normal muscle function
• Contributes to normal blood calcium levels
• Has a role in the process of cell division

Despite its nickname, getting enough vitamin D from sunlight alone isn’t always easy. In the UK, between October and early March, sunlight isn’t strong enough to produce sufficient levels. That’s why the NHS and Public Health England recommend that everyone consider a vitamin D supplement during autumn and winter.

Curious why it’s called the sunshine vitamin? Learn more about why vitamin D is called the sunshine vitamin.

How Do We Get Vitamin D From The Sun?

So, how do we get vitamin D from the sun? It all starts with UVB rays. When they reach the skin, they interact with cholesterol in skin cells, triggering the production of vitamin D. This process happens naturally but only when the skin is directly exposed to sunlight – glass, shade and clothing can block the rays needed for vitamin D synthesis.

While sunlight is a great source of vitamin D, supplements can provide added peace of mind, especially during months with less sun.

How Much Sun for Vitamin D?

One common question is – how much sun for vitamin D is enough? The NHS states that from about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight.

For optimal sunlight exposure, midday is the best time to maximise vitamin D production, but it’s important to protect your skin by applying sunscreen after a short period in the sun. Researchers at the University of Manchester recommend that for lighter skin types, 10-15 minutes daily between April and September is usually sufficient for year-round vitamin D while minimising risks of sunburn and skin cancer, whereas darker skin types may require 25-40 minutes.

Several factors influence how much sun you need, including:

• Skin tone – Darker skin produces less vitamin D in the same amount of time compared to lighter skin.
• Age – As we get older, the skin’s ability to produce vitamin D decreases.
• Location and season – The closer you are to the equator, the more likely you are to get sufficient UVB exposure year-round.

In terms of the recommended daily dose of vitamin D, the Department of Health and Social Care recommends that everyone aged 4 and over should consider taking 10 micrograms (400 IU) of vitamin D daily during autumn and winter.

For more information, check out our guide on maintaining vitamin D levels throughout the year.

Vitamin D Sources

While sunlight is the most effective way to get vitamin D, there are also dietary sources that can help. These include:

• Oily fish (such as salmon, mackerel and sardines)
• Egg yolks
• Fortified foods (like cereals, orange juice and plant-based milks)
• Mushrooms exposed to UV light

Despite these options, diet alone is often not enough to meet daily vitamin D needs, especially during the winter. This is why many people choose to take a supplement.

So, which vitamin D supplement is right for you? Choosing a supplement can depend on your age, dietary needs and how much additional support you require. Our vitamins contain vitamin D3, the preferred form of vitamin D for optimal absorption and effectiveness, rather than D2. Here are some of our most popular vitamin D supplements:

• Vitabiotics Ultra Vitamin D 400IU – Provides 10µg, the recommended daily dose for adults and children over 4 years old.
• Vitabiotics Ultra Vitamin D 1000IU – A higher-strength option providing 25µg for added support.
• Vitabiotics Ultra Vitamin D 3000IU – Delivers 75µg of vitamin D to help maintain optimal levels and support immune function year-round.

For children, you can try:

• Wellbaby Vitamin D Drops – Suitable for babies and toddlers, delivering 10µg of vitamin D3.
• Wellkid Peppa Pig Vitamin D Soft Jellies – A fun option providing 10µg for children aged 3-7 years.

Browse our best vitamin D supplements to find the right fit for you and your family.

Takeaway

While the sun is the best source of vitamin D, getting enough isn’t always possible year-round. By spending time outdoors, eating vitamin D-rich foods and supplementing when needed, you can help support your vitamin D levels whatever the season.

If you're considering supplements, shop our Vitamin D Supplements today and take an important step towards supporting your health.