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

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 (typically midday is best)

  • 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. Allow brief unprotected sun exposure a few times a week

Some people choose to delay sunscreen for 10 - 15 minutes, especially in spring/summer, to allow the skin to make vitamin D. This may help - but must be balanced with sun safety, especially if you’re fair-skinned.

3. Get tested

If you’re unsure whether you’re getting enough, a simple finger-prick vitamin D test can tell you. Some people prefer to check 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.

Version: April 2025
© 2025 Jacqui de Jager | The Skin Well™ & The Happy Skin Clinic® All rights reserved. This leaflet may not be reproduced or adapted without permission.