Vitamin D: welcome to the ‘sunlight zone’

With springtime in full swing, the UK is now firmly in a vitamin D ‘sunlight zone’ until the end of September. It’s during this golden window that it’s possible to get sufficient levels of vitamin D from the sun by following the right steps. We chat to our specialist nurses to answer some of the frequently asked questions about vitamin D and making the most of it, safely, during this ‘sunlight zone’.

Why do we need vitamin D?

Vitamin D is essential for healthy bones and muscles. It helps your body absorb and use calcium and phosphorus, which gives your bones their strength and hardness. Low levels of calcium or vitamin D could increase your risk of osteoporosis and broken bones.

What’s the best time of day to get vitamin D?

When the sun’s rays fall on your body, they react with your skin to make vitamin D. To make sure you get the amount you need, let the sun shine on your face or arms for about 10 minutes between 11am and 3pm, but take care not to burn. Ultraviolet rays from the sun produce vitamin D on cloudy days but it can take a little longer.

Did you know?

To check it’s the right time of day to get the amount of sun you need, you can measure your shadow! If your shadow is shorter than your height, your body can produce vitamin D from sunlight exposure. However, if your shadow is longer than your height, this means the sun is too low in the sky for you to be able to produce vitamin D.

What about sunscreen?

You can give your skin enough time in the sun, without sunscreen, while you're doing short outdoor tasks such as hanging out the washing, pulling up weeds and walking to the shops.

If your skin is exposed to the sun for more than 10 minutes, always use sunblock or sunscreen. And take care when exposing your skin to direct sunlight in the middle of the day when the sun it at its strongest. Don't be tempted to not wear sunscreen for long periods to increase your vitamin D levels – you may do more damage to your skin than good for your bones.

Babies and children have very sensitive skin, so need careful protection. To find out more about ‘Keeping your baby safe in the sun’, read the information on the NHS website.

Can you get vitamin D from food?

Yes, but there's a small amount of vitamin D in some foods, so it's difficult to get enough from food alone. Including vitamin D-rich foods can be one way to supplement your lifestyle.

One key source is oily fish, such as herring, salmon and mackerel. Other sources include egg yolks, and fortified foods like bread and yoghurt. Fortified foods are those that have nutrients added to them. Take a look at our vitamin D food chooser to help you get started.

What if you can’t get enough sunlight?

You may cover up your skin due to cultural or medical reasons, or you may not have access to a garden or able to spend much time outside. If you can’t get sufficient sunlight outside, it’s possible to get enough from your home by sitting by an open door or window. Remember though, glass in windows block the sun’s rays so do make sure it’s an open door or window.

If you still think you might not be getting enough vitamin D, why not take our vitamin D quiz?
You may find it helpful to take vitamin D all year round.

Planning ahead

During the autumn and winter months, when we’re not in the ‘sunlight zone’, it isn’t possible to gain enough vitamin D from sunlight alone. To find out more, including information on supplements, visit our page on ‘Vitamin D for bones’.

How do you get your vitamin D?

We hear from some of our Community Advocate Network (CAN) volunteers about the ways in which they get their vitamin D.

“I have rosacea, so I have to be careful when exposing my face to the sun as it can cause the condition to flair up. When the weather permits though, I try to get a short period of sun exposure. I therefore rely on a daily supplement and include vitamin D-rich oily fish in my diet, such as salmon, mackerel and sardines.” Ruth, Scotland

“I try to spend a short amount of time in the sun without sunscreen most days, making sure not to burn. I also take a vitamin D supplement in the winter or have a multivitamin milkshake.”
Anita, Dorset

“I get my vitamin D from gardening (and supplements), but I also must cover up my skin as I am a red head and have exceptionally fair skin. I am very careful not to burn.”
Daryl, Essex

“I have some sun damage, so always try to wear sunscreen on my face when I’m outside, usually either walking or gardening. So, to get my vitamin D, I take a daily supplement.”
Celia, Gloucestershire

How do you get your vitamin D? Email us at Comms.Team@theros.org.uk