Finding Your Sweet Spot
Vitamin D, Sun Gazing, and You
Vitamin D is a nutrient your body needs for building and maintaining healthy bones. This is because your body can only absorb calcium, theprimary component of bone, when vitamin D is present. Vitamin D also regulates many other cellular functions in your body.
We hear about sungazing and we hear the sun is deadly to our eyes and skin. Just like seemingly EVERYTHING, you’ll find an equal number of opinions on both sides of the aisle on the sun.
Here are well researched options on supplementing for vitamin D, as well as the formula for optimal vitamin D absorption with outdoor sun with least side effects of sun exposure:
Supplements come in two forms: D2 and D3. D3 is generally recommended as it’s more effective at raising blood levels of vitamin D.
Many adults require 600-800 IU daily, but some people may need more, especially if they have low levels. Higher doses (up to 5,000 IU per day) may be prescribed by a doctor.
Vitamin D is fat-soluble, so taking it with a meal that contains some healthy fats (like avocado or olive oil) can improve absorption.
It is possible to take too much vitamin D, leading to toxicity. Levels above 4,000 IU per day generally aren’t recommended without medical supervision. Excessive vitamin D can lead to high calcium levels, which might cause nausea, kidney stones, or heart issues.
Here’s how vitamin D production works through safe sunlight exposure:
Expose Skin, Not Eyes: To boost vitamin D, expose parts of your skin (like arms, legs, and face) to direct sunlight. Just 10–30 minutes of midday sun a few times per week is often enough for many people, but this depends on factors like skin tone, location, and time of year.
Time and UVB Availability: UVB rays, the type that help with vitamin D synthesis, are most available around midday. Early morning or late afternoon sunlight has fewer UVB rays, so it’s less effective for vitamin D production.
Avoid Sunburn: Spending too much time in the sun without protection can increase the risk of skin cancer. People with darker skin, those living in northern latitudes, or those spending limited time outdoors may still need vitamin D supplements, as sunlight exposure alone may not be sufficient.
In short, to safely increase vitamin D levels, focus on safe, moderate sun exposure to the skin rather than sungazing.
Blood tests can measure vitamin D levels, providing a better idea of what dosage is best. I can provide this service for you, and can guide you based on your levels and health needs.
You may need more supplementation in the winter when sunlight exposure decreases.
For further reading and listening, here are some great links:
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
https://www.westonaprice.org/podcast/sunlight-the-greatest-multivitamin/#gsc.tab=0
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/foods-high-in-vitamin-d
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Remember we are all BIOINDIVIDUAL, what works for one does not work the same for another.
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