The Sunshine Vitamin: A Guide to Natural Vitamin D and How to Get It Safely

A Guide to Natural Vitamin D and How to Get It Safely

By

Monica Saxena 

Certified in Holistic Health & Nutrition

|Fully Accredited Professional Nutritionist | Wellness Blogger |

Sunshine Vitamin

Vitamin D, often called the "sunshine vitamin," is essential for healthy bones, immunity, mood, and overall well-being. Unlike other vitamins, your body can produce vitamin D naturally when your skin is exposed to sunlight. But in our indoor, sunscreen-protected lives, many of us are falling short.

In an earlier blog on healthtimber.com, vitamin D, its importance, benefits, reasons for and symptoms of vitamin D deficiency, and also how to replenish it were mentioned. 

Read about vitamin D for vibrant health.

So, the focus now is natural vitamin D, and how can you get natural vitamin D safely and effectively? Let’s find out how to get vitamin D naturally. 

Why Is Vitamin D So Important?

First of all, it is essential to figure out the positive impact of vitamin D on our health, as this vitamin is required to lead a healthy life. But at the same time, we need to be reasonably mindful of the fact that the deficiency as well as the excess of this vitamin is bad. The presence of vitamin D in our body helps to absorb calcium for strong bones and teeth. It prevents osteoporosis and fractures and supports immunity. If your vitamin D level is proper, it improves mood and fights fatigue. It also regulates blood pressure and reduces inflammation.

However, the deficiency of vitamin D can lead to weak bones or osteomalacia, muscle pain or frequent illness, mood issues like depression, and increased risk of autoimmune conditions.

How to get Vitamin D naturally

Vitamin D can be attained naturally with regular exposure to sunshine, which is the best source. Your skin produces vitamin D when it is exposed to sunlight's ultraviolet B (UVB) radiation. Preferably, taking 10 to 30 minutes in the sun a few times a week, with your face, arms, or legs bare, is typically sufficient for most individuals, based on skin colour, location, and time of day. Beyond sunshine, vitamin D is also present in certain foods like fatty fish (such as salmon, mackerel, and sardines), egg yolks, liver, and fortified foods like milk, orange juice, and cereals. Consuming these foods in addition to safe sunlight can keep your vitamin D levels in a healthy balance.

For effective natural vitamin D synthesis, timing matters. In India and most tropical regions, the best time is between 10:00 AM and 2:00 PM; during this window, the sun is high enough in the sky to emit UVB rays, which trigger vitamin D production in your skin.

 How Long Should You Be in the Sun?

The right duration depends on how much skin is exposed, your skin tone, and the weather. If your face and arms are exposed to the sun, then 15–20 minutes/day is enough. If the face, arms, and legs are directly facing the sun, then 10–15 minutes/day will be good to get enough vitamin D. If only your face is getting the sunlight, then 30-40 minutes/day in the sun is needed. People with darker skin tones need to invest 20–40% more time in the sun to get vitamin D. Just 3–5 days per week is enough for most people to meet their natural vitamin D needs.

Dos and Don’ts for Natural Vitamin D

You need to keep in mind certain dos and don’ts while getting sunlight for natural vitamin D.

Dos for Sunlight Exposure

Expose bare skin to the sun (arms, legs, or face) during mid-morning to early afternoon. Be sure that it is sun-safe timing—before the sun gets too harsh. Get at least 10–20 minutes of direct sunlight without sunscreen. Include healthy fats in your meals (like nuts, seeds, and ghee) to help absorb vitamin D from supplements or food, as vitamin D is fat-soluble. Check your vitamin D levels through a blood test once or twice a year, especially after 40 or post-menopause.

Don’ts for Sunlight Exposure

To get vitamin D naturally, you need to feel the rays directly on your skin. So be fearless to face the sun. Do not apply sunscreen before your short sun exposure, as it blocks ultraviolet B (UVB) rays needed for vitamin D. Don’t get sun through glass windows—it filters UVB rays, so you won't make vitamin D. Don’t overdo it—20 minutes is enough; longer exposure doesn't increase vitamin D and can cause sun damage. Don’t rely solely on sunlight if you’re over 50, have darker skin, or stay indoors—supplements or diet may be needed.

Foods That Support Vitamin D Levels

Certain foods can help support and boost your vitamin D levels, especially when sun exposure is limited. Fatty fish such as salmon, tuna, and mackerel are among the richest natural sources of vitamin D. Cod liver oil is another highly concentrated source. Egg yolks, beef liver, and cheese provide smaller amounts but can contribute when consumed regularly. 

Additionally, many foods are fortified with vitamin D to help meet daily needs—these include milk, plant-based milk alternatives (like soy or almond milk), orange juice, breakfast cereals, and yogurt. Including a variety of these vitamin D-rich or fortified foods in your daily diet can help maintain adequate levels and support bone, immune, and overall health. Though sunlight is the best source, few foods can support your levels. Pairing vitamin D with calcium-rich foods like milk, curd, or almonds ensures better bone health.

 Benefits of Natural Vitamin D: Sunshine Source

When you aim to get vitamin D from a sunshine source, just remember it is free and natural, and you get it in just 10–20 minutes of sun exposure between 10 AM and 2 PM, helping your body produce vitamin D.

Vitamin D from sunshine is more bioavailable. Your skin makes cholecalciferol, also known as vitamin D3, when it is exposed to ultraviolet B (UVB) rays from sunlight. This process typically occurs when the sun is high in the sky, usually between 10 a.m. and 2 p.m., and is efficiently converted in your liver and kidneys.

Sunlight triggers serotonin production, helping fight fatigue and low mood. Getting regular sunlight exposure also helps in sleep as it resets your circadian rhythm.

There are certain drawbacks too if you opt for getting vitamin D naturally, as weather, pollution, or an indoor lifestyle can limit exposure. Factors like skin tone, age, geographic location, season, and the use of sunscreen or clothing can affect how efficiently the skin makes vitamin D3. UVB rays are blocked by glass windows and sunscreen.

When to choose supplements for vitamin D

Natural sunlight is always the first and most holistic approach for getting vitamin D. You may need supplements if a deficiency has been diagnosed, you live in low sunlight zones, you are post-menopausal or over 50, or you cover your skin due to sun sensitivity or cultural clothing. However, the ideal approach should be to combine short, safe sunlight exposure with food-based sources and a supplement if needed, especially after 40 or menopause.

Getting enough natural vitamin D is easier than you think. Just a 15–20 minute walk in the late morning sun, a balanced diet, and regular check-ups can help you stay strong, energised, and resilient. Let nature be your first supplement—go soak in some sunshine today!

 

– Monica Saxena
Certified in Holistic Health and Nutrition | Fully Accredited Professional Nutritionist | Wellness Blogger |