Everyone knows our main source of vitamin D is from the sun in the sky. However, did you know how we absorb vitamin D is different person to person? Your skin tone, how much time you spend outside, and even where you live all play a role in whether you’re getting enough.
So how do we balance soaking up the sun for vitamin D while protecting our skin at the same time? Let’s break it down.
☀️ Why Vitamin D Is Kind of a Big Deal
Vitamin D does so much more than we give it credit for. It helps our bodies absorb calcium (hello, strong bones), supports the immune system, and even plays a role in mood regulation (The sun comes out and everything seems better). The tricky part? Unlike most vitamins that come from food, vitamin D is mainly made when our skin is exposed to sunlight.
But here’s where it gets interesting—not everyone absorbs vitamin D the same way.
🎨 Skin Tone & Vitamin D Absorption
Melanin, the pigment that gives our skin its colour, acts as a natural sunblock. This is great for protecting against UV damage, but it also means that darker skin tones naturally produce less vitamin D from the same amount of sun exposure compared to lighter skin.
For example:
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Lighter skin – Just 10-15 minutes of midday sun a few times a week can be enough.
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Darker skin – May need 30-45 minutes of sun exposure to produce the same amount of vitamin D.
This is one of the reasons why vitamin D deficiency is more common in people with darker skin, especially in places with long winters or less sunlight.
🧠 Vitamin D & Seasonal Affective Disorder (SAD)
Ever feel low-energy or moodier in the winter? Wish you lived in Barbados? That could be Seasonal Affective Disorder (SAD), a type of depression linked to seasonal changes. Low vitamin D levels may play a role in this, since shorter days and reduced sun exposure mean less vitamin D production.
Vitamin D is involved in serotonin regulation (aka the “feel-good” neurotransmitter), so getting enough can be a game-changer for mood and energy levels, especially in the darker months. My recommendation as a nutritionist would be to take supplements a month before the colder month starts so you keep your levels up, or better yet... book a holiday to Bali mid December!
🌱 How to Get Enough Vitamin D Without Frying Your Skin
Here’s the game plan:
✅ Smart Sun Exposure – A few times a week, get short sun exposure on bare skin (arms, legs, etc.). If you have darker skin, you may need a little more time outdoors.
✅ Vitamin D-Rich Foods – Since sun exposure isn’t always enough, load up on fatty fish (salmon, mackerel, sardines), egg yolks, and fortified foods (milk, cereals, orange juice, Feel Complete Vitamin D Salt).
✅ Supplements When Needed – If you live somewhere with little sunlight or have a higher risk of deficiency, a vitamin D supplement can help. Always check with a doctor first!
Final Thoughts
Vitamin D is essential, but so is protecting your skin. The key? Finding that sweet spot between safe sun exposure, a vitamin D-rich diet, and proper SPF use.
And if winter has you feeling a little meh, checking your vitamin D levels might be worth it.
Are you someone who thrives in the sun, or do you struggle with getting enough vitamin D?
