Vitamin D and Sunlight Dilemma — The Happy Skin Clinic

Should I skip sun lotion to get vitamin D?

A clear look at a confusing question.

What is vitamin D?

Vitamin D is a vital nutrient that supports:

Immune function
Bone and muscle health
Mood and energy
Skin barrier resilience and inflammation control

Your body can make vitamin D naturally when your skin is exposed to sunlight - specifically, UVB rays.

So what’s the dilemma?

The sun helps us make vitamin D - but too much sun increases the risk of skin damage and skin cancer. That’s why we’re advised to:

Use sunscreen
Cover up or seek shade
Avoid strong sun for long periods

At the same time, sun protection blocks UVB, meaning your skin can't make vitamin D efficiently.

So the question becomes: How do we protect our skin while still getting enough vitamin D?

What the NHS says

In the UK, most people can't make enough vitamin D from sunlight between October and March - so the NHS recommends:

Adults and children over 1 should consider taking a daily supplement of 10 micrograms (400 IU) during these months

Some people are advised to take vitamin D all year round, including those who:

Have darker skin tones
Cover most of their skin when outdoors
Are indoors a lot
Are over 65
Have a medical condition that affects absorption

See NHS guidance for baby, child, and adult supplementation

Can I get enough from the sun in summer?

Possibly - but it’s very difficult to know for sure. Vitamin D production depends on:

UV Index (must be 3 or higher)
Time of day (with midday typically offering the most UVB exposure)
Your skin tone
How much skin is exposed
Your age and where you live
Whether you’re wearing sunscreen or not

Because of all these variables, even sun lovers can be low in vitamin D - and you won’t always feel it.

So what are my options?

1. Apply sunscreen 30 minutes before going out, and take a supplement
This is the NHS-recommended approach for most people. It protects your skin and helps support your vitamin D needs consistently, all year round.

2. Some people allow brief sun exposure to small areas of skin
While national advice focuses on protecting your skin from UV damage, some people choose to leave a small area, like the forearm, uncovered for a few minutes a couple of times a week during spring and summer to help the skin make vitamin D.
If you choose to do this, it’s important to avoid burning and protect sensitive areas like the face with sunscreen.
Supplements remain the safest and most consistent way to support vitamin D levels for most people.

3. Get tested
If you’re unsure whether you’re getting enough, a simple finger-prick vitamin D test can check your levels. Some people prefer to test rather than guess.

In short:
Vitamin D is important - and sunshine is the best natural source - but it comes with risk.
That’s why many people choose to supplement during the winter - or all year round - and focus on protecting their skin when outdoors.

If you’re curious, talk to your GP, pharmacist, or explore trusted testing.

Disclaimer

This leaflet is for general education only and does not replace personalised medical advice. For concerns about your skin, always consult a qualified healthcare or skin professional.

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