When it comes to sun exposure, the conversation can feel a little confusing.
We know sunlight helps our bodies produce vitamin D, supports mood, and encourages us to get outside. But we also know that too much UV exposure can accelerate skin aging and increase the risk of skin cancer.
The answer? We need both.
Your body can make a significant amount of vitamin D from a relatively short period of sun exposure. In fact, research suggests that exposing your skin to midday sun (roughly between 10 a.m. and 3 p.m.) can generate thousands of IU of vitamin D—well before your skin starts to burn.
For many people, just a few minutes of direct sun exposure a few times per week may be enough. Those with fair skin may only need about 5–15 minutes, while individuals with darker skin tones often require 15–30 minutes or more to produce the same amount of vitamin D.
The takeaway? Vitamin D production happens long before sunburn. Once you've had some time in the sun, applying sunscreen, seeking shade, or covering up can help protect your skin from the cumulative effects of UV damage. While sunshine offers important health benefits, protecting your skin allows you to enjoy those benefits while supporting long-term skin health.
When choosing a sunscreen, look for broad-spectrum protection and consider mineral formulas containing zinc oxide, which provide reliable protection against both UVA and UVB rays.
Skip the sprays when you can and opt for a lotion or stick instead—they tend to provide more even coverage. It's also worth checking the ingredient list and avoiding oxybenzone and octinoxate, as they may cause hormone disruption. Also, choose a fragrance-free option since "fragrance" can be a catch-all term for a mixture of undisclosed chemicals.
And don't get too caught up in purchasing the highest SPF number. SPF 50 already blocks about 98% of UVB rays, while SPF 100 only increases that protection to about 99%. What matters most isn't the number on the bottle—it's applying enough and consistently.
My advice: enjoy the sunshine, get outside, move your body, and make sun protection part of your daily routine. Healthy sun habits aren't about avoiding the sun—they're about finding the balance.
Are your vitamin D levels where they should be?
If you're looking for vitamin D testing and personalized recommendations in Ontario, I can help. Contact me for more information: dr.vincenza.nd@gmail.com or schedule a consultation here.