A Holistic Look at Sun Safety

Safe Sun Exposure

How can you avoid sunburn and unwanted UV damage while still getting the vitamin D your body needs to thrive? Let’s dive into both the how and the why of safe sun exposure—because it’s about more than just avoiding a sunburn. Sunlight is one of our most essential, yet super underrated, wellness tools. We can hyperfocus on diet and exercise and easily neglect the rest of our body’s needs. Humans need sunlight to help regulate blood pressure and circadian rhythm and support hormone health, immune health and mental health!

Why We Need Sunlight

You’ve likely heard that your body needs more vitamin D and that the sun is one of the best sources. Maybe you’ve even taken a vitamin D supplement. I remember wondering as a kid how sunshine could be encapsulated into a little golden pill. 

Let’s start at the beginning: what is vitamin D, really? (Spoiler: it’s not sun drops.)

What is Vitamin D?

Vitamin D is actually a prohormone, meaning it helps stimulate the body’s production of hormones. Once synthesized through the skin (thanks to sun exposure), it goes through a conversion process in the kidneys and liver, eventually becoming an active hormone. It’s then secreted by the endocrine glands directly into the bloodstream. I don’t know about you, but I think that’s one of the coolest things our body does–all on its own! 

What Happens When You're Deficient?

Vitamin D influences your entire endocrine system, which includes the thyroid, adrenals, ovaries, and even your brain. You’ve probably heard of the link between vitamin D and bone health. However, our body systems are intricately interwoven. Insufficient vitamin D can also disrupt:

• Immunity

• Thyroid and adrenal function

• Nerve and muscle function

• Hormone balance 

• Fertility and reproductive health

• Mood and cognitive function 

Natural Sources of Vitamin D

So now we know why we need it, but how do we get enough? There are two types of vitamin D: D2 and D3. D2 is derived from plants and fungi, which are chemically synthesized (fancy for artificially creating a chemical reaction). D3 is made in our bodies and is found in some food sources. While sunlight is the most efficient way to get D3, you can also incorporate these nutrient-packed foods into your diet:

• Fatty fish (salmon, mackerel, tuna, sardines)

• Egg yolks

• Beef liver

If you’re like me and can’t stomach liver, there are great beef liver and beef organ complex supplements available. Get creative with how you cook your eggs to avoid the “egg ick”--omelets, boiled eggs, fried on avocado toast, scrambled with veggies. (Can you tell I’m hungry right now?)

Should You Supplement?

Over 40% of US adults are deficient in vitamin D. It’s important to give thought to supplementing with synthetic vitamins. If you’re considering supplements, quality, origin, and dosage matter. Get your levels tested first, and work with a functional doctor or naturopath to determine your body’s specific needs. It’s not a one-size-fits-all.

The Truth About Sunscreen and Vitamin D

We’ve been taught to fear the sun–slathering on sunscreen every hour to protect ourselves from cancer, wrinkles, and leathery skin. But here's the thing: your body can’t synthesize vitamin D if your skin is completely covered. 

When your skin is exposed to the sun, UVB radiation signals cells in the skin to make vitamin D. (This is called cutaneous synthesis–yeah, it’s as cool as it sounds.)

How Much Sun is Safe?

How much sun you need depends on your skin tone, location, and time of day. Aim for 10–30 minutes of sun on bare skin (no sunscreen) during peak UVB hours—typically between 10am and 3pm. Adjust based on your comfort and skin type.

What You Wear Matters

Keep in mind, what you put on your skin is absorbed into the bloodstream. Practice reading the ingredient label of what you’re putting on your body, not just in it. Many popular sunscreen brands contain hormone-disrupting chemicals and marine life toxins.

If it’s not safe for coral reefs, it’s probably not safe for you. Your body holds onto the chemicals, toxins and heavy metals it can’t break down or metabolize and turns them into fat cells to protect you from further damage. 

Choose Mineral-Based Sunscreens

Look for sunscreens with zinc oxide or titanium dioxide as the active ingredients. These offer physical protection (rather than chemical absorption) and will be labeled reef-safe. Pair them with protective clothing like straw hats and rash shirts when extended exposure is unavoidable.

Sync with Your Circadian Rhythm

Watching the sunrise and sunset helps regulate your circadian rhythm–your body’s internal clock that controls sleep, body temp, digestion, metabolism, and hormone release. Consistent natural light exposure supports homeostasis, improves your metabolism, mood, and energy levels, and can even help reduce dependence on sleep aids.

Final Thoughts: Let the Sunlight In

Safe sun exposure is a free, powerful way to nourish your body and support long-term health. Like any wellness practice, it’s about balance—enjoying the sun while honoring your body’s needs. It’s incredible how our body works with nature.

Let the light in.

Soak up the healing.

And remember: it’s not selfish to care for your health—it’s essential.