Sun Exposure: How to Get Vitamin D Without Burning

Sun helps make vitamin D, lifts mood, and feels great. But too much UV causes sunburn, early skin aging, and raises skin cancer risk. You don’t need to hide indoors or bake in the sun—use a few simple rules to get the benefits and cut the risks.

Quick rules for daily sun

Aim for short, regular sun sessions rather than long ones. For many people, 10–20 minutes of midday sun on face and arms a few times a week gives vitamin D. Skin tone matters: fair skin needs less time, darker skin needs more. If you can’t get outside, dietary sources and supplements are good alternatives—ask your doctor about testing vitamin D levels before starting pills.

Avoid peak UV hours roughly between 10am and 4pm when rays are strongest. If you’re outside during those hours, keep sessions short and use protection. Seek shade when you can—an umbrella or tree makes a big difference and keeps sun exposure steady instead of spiking.

Protecting skin and eyes

Use a broad-spectrum sunscreen (protects against UVA and UVB) with at least SPF 30. Apply a generous amount 15–20 minutes before going out and reapply every two hours, or right after swimming or heavy sweating. Don’t forget often-missed spots: ears, back of the neck, lips (use an SPF lip balm), and the tops of your feet.

Clothing matters. A wide-brim hat shades face and neck better than a cap. Sunglasses that block 100% UV protect your eyes and the delicate skin around them. Lightweight long sleeves and pants, or UPF-rated clothing, are great when you’ll be outdoors many hours.

Be careful with medications and skin treatments. Some antibiotics (like tetracyclines), acne drugs such as isotretinoin, and certain herbal remedies make your skin more sensitive to sun. If you’re on prescription meds or using chemical peels or retinoids, check with your healthcare provider about sun exposure limits.

If you do get sunburned: cool showers, hydration, and an aloe or mild moisturizer help soothe skin. Avoid popping blisters, and see a doctor for severe burns, fever, or signs of infection. For repeated sunburns or changing moles, schedule a skin check with a dermatologist.

Kids need extra care. Their skin burns faster and burns are linked to higher lifetime skin cancer risk. Keep infants out of direct sun, dress kids in protective clothing, and use sunscreen on exposed areas for older children.

Small habits add up. Carry a travel-size sunscreen, wear sunglasses, and pick shady picnic spots. Those steps keep your skin healthier and let you enjoy time outdoors without worry. If you have questions about vitamin D testing, medication interactions, or skin checks, talk to your doctor—practical advice tailored to you matters most.