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How to get vitamin D from Sun?

by Sarim Sheikh 06 Dec 2023

Hello, sun seekers! With the sun's warm rays embracing us, it's time to unlock the secrets of an essential nutrient that the sun generously lavishes upon us - Vitamin D. It not only lifts our moods and energizes us, but it also plays an important function in sustaining our entire health.

 In this piece, we'll take a look at the tremendous benefits of getting Vitamin D from the sun, as well as a few crucial things to keep in mind to ensure you're soaking up its goodness ethically. 

Let’s see how to get Vitamin D from Sun.

For over 500 million years, Vitamin D has been generated on Earth. Do you know that our body produces Vitamin D naturally isn’t it cool? When exposed to the sun, 7-dehydrocholesterol in the skin absorbs UVB radiation and converts it to vitamin D3. You must know that most cells and organs in the body contain vitamin D receptor that requires an adequate amount of vitamin D for their proper functioning.

Best time to get Vitamin D from Sun 

According to the studies 

  • In spring and summer, 8 to 10 minutes of sun exposure at noon generates the appropriate amount of vitamin D as 25% of the body is exposed to the sun, and 
  • In winter, approximately 2 hours of sun exposure at noon is required as only 10% of the body is exposed to synthesize enough vitamin D. For further details visit.

Factors affecting vitamin D3 synthesis 

  • Age: As we age, our skin naturally has less precursor to vitamin D, which means the skin's ability to produce vitamin D decreases over time. 

  • Skin Pigmentation: Individuals with a darker complexion possess melanin pigment that shields the skin from harmful UV rays. However, this reduces vitamin D synthesis, making it necessary for them to expose themselves to more sunlight to obtain sufficient amounts of Vitamin D.

    • Time of exposure to the sun: It is crucial to consider the time of day when you spend time outdoors. Know the best time to soak up the sun and produce Vitamin D as mentioned above.

  • Air Pollution: The amount of solar UVB that reaches the surface of the earth is lower in locations with more air pollution. This can impact the production of vitamin D in the skin.

    • Latitude and Season: Individuals who live farther away from the equator receive less sun exposure as in northern countries, the duration of sunshine is shorter. As a result, the amount of vitamin D absorbed is greatly affected.

    • Clothing: Wearing clothes over our skin can reduce the amount of UVB radiation we are exposed to, which in turn limits the production of Vitamin D3.

    • Sunscreen: Applying sunscreen can reduce the body's ability to produce vitamin D however, spending time in the sun without protection can lead to sunburn and increase the likelihood of developing skin cancer.

    • Medical conditions and Medications: Some medical conditions, such as kidney or liver damage, can hinder the body's absorption and metabolism of Vitamin D3. Additionally, some medications - like antibiotics or antidepressants - can lead to photosensitive reactions if exposed to direct sunlight.

    Is it safe to get vitamin D from the sun?

    Getting enough vitamin D from the sun is essential for your health and well-being, but the American Academy of Dermatology (AAD) does not recommend getting vitamin D from sun exposure as ultraviolet rays (UV rays) from the sun can serious complications. Thus, is important to recognize and appreciate the wonders of nature with carefulness.

    Harmful effects of sun rays 

    While the sun is necessary for Vitamin D3 synthesis, it is critical to note that excessive or unprotected sun exposure can be hazardous. Here are some of the potential risks connected with excessive sun exposure while attempting to gain Vitamin D.

    • Aging and Longevity: Exposure to UV light can cause collagen in the skin to degenerate, which can lead to accelerated aging and a shorter lifespan due to its mutagenic properties.

    • Skin Cancer: It is important to protect your skin from UV radiation as it can cause skin damage and even lead to skin cancer, including the deadly melanoma.

    • Sun Burn: The UVB rays from the sun are the main contributors to the development of sunburns, which can be seen as erythema within 4-5 hours.

    • Eye damage: The primary cause of blindness and visual impairment worldwide is cataracts. Based on a recent study, it has been discovered that there is a link between exposure to the sun and cortical cataracts.

    • Heat Stroke: Prolonged exposure to the sun can lead to heat stroke, which is the most severe health condition caused by high temperatures.

    • Photosensitivity Reaction: A sun allergy is an immunological reaction to sunlight causing itching and red rashes also known as a Photosensitivity reaction. This occurs when skin is exposed to the sun, particularly on areas like the back of the hands and arms, lower legs, and the "V" of the neck.


    Although the sun is a great source of Vitamin D, other variables might affect its absorption and synthesis in the body. Knowing about these aspects can help you make sound choices about your sun exposure and Vitamin D intake. 

    In today’s busy life, sun and diet alone might not fulfill the Vitamin D3 requirement of our body. It is recommended to take the best quality Vitamin D3 supplements available starting from today. 

    Scotmann’s SunnyD is indeed the only finest Vitamin D3 supplement brand in Pakistan available. SunnyD PRO which is a combination of Vitamin D3 with Vitamin K2 having additional benefits is also available. 

    You can shop the top-notch Vitamin D3 supplements from

    Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment Always consult with your healthcare provider before taking any supplements to find the best solution for your specific circumstances. Discontinue if you are allergic to any of the content of the product.

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