When you spend time in the sun, ultraviolet radiation (UVR) hits your skin and triggers the production of vitamin D. This fat-soluble vitamin doesn’t just help your body absorb and store calcium and phosphorus for stronger bones—it also plays a role in reducing inflammation, fighting infections, and even improving your mood.
But how much sun exposure do you actually need? That depends on a few factors. In general, most experts recommend getting sunlight at least twice a week for about 5 to 30 minutes each time.
However, sunlight isn’t without risks. Too much exposure can lead to skin cancer, premature aging, wrinkles, and other skin damage. Overexposure can weaken your skin’s natural defenses and lower immune function. That’s why it’s important to be cautious and talk with your healthcare provider to determine what’s safe for you.
How Much Sun Do You Really Need?
Currently, there’s no universal answer about how much sun exposure people need—especially when it comes to going without sunscreen. Some researchers suggest that getting 5 to 30 minutes of unprotected sun exposure between 10 a.m. and 4 p.m. at least twice a week is enough to boost vitamin D levels in most people.
Avoiding the sun altogether can have serious consequences. One study estimated that about 340,000 deaths per year in the U.S. are linked to inadequate sun exposure. Another study even found that avoiding the sun may increase mortality rates at a level comparable to smoking.
That said, the American Academy of Dermatology does not recommend unprotected sun exposure under any circumstances, stating there is no “safe” amount. Similarly, the Centers for Disease Control and Prevention (CDC) warns that UV rays can begin damaging your skin in as little as 15 minutes, advising people to stay in the shade, especially during midday hours.
Because the risks and benefits vary, the best way to determine your ideal amount of sun—and whether or not you should wear sunscreen—is to consult a healthcare provider who understands your personal medical history.
Factors That Affect Your Sunlight Needs
Several factors can influence how much sunlight your body needs, including your vitamin D levels, medical history, age, and skin tone. Your geographic location also matters.
For example, melanin—a natural pigment that gives skin and hair its color—can affect how efficiently your skin produces vitamin D. The more melanin you have, the harder it is for your skin to synthesize vitamin D from the sun. That’s why Black Americans often have lower vitamin D levels compared to people with lighter skin tones. As a result, darker-skinned individuals may need more time in the sun to achieve the same vitamin D boost.
One study found that 90% of white participants needed about 30 minutes of midday sun exposure three times a week during summer to maintain healthy vitamin D levels. However, this amount would likely need to increase for other seasons, different times of day, or for those with darker skin.
People with fair skin are more prone to sunburn and UV-related damage, so healthcare professionals often recommend they limit sun exposure even more strictly.
Benefits of Sunlight
Sunlight does more than just help your body make vitamin D. It can also positively impact mood, sleep, blood pressure, and even body weight.
1. Boosts Your Mood
Exposure to sunlight can lift your mood. In fact, light therapy is used to treat conditions like Seasonal Affective Disorder (SAD), and sunlight in general may reduce the risk of depression.
In one study involving 400,000 people who spent about 2.5 hours outdoors daily, each additional hour spent in natural light was linked to a significantly lower risk of long-term depression. Participants also reported improved mood and well-being, and were less likely to need antidepressants.
2. Regulates Sleep
Sunlight helps regulate the body’s internal clock by affecting hormone levels and the circadian rhythm. Your body is most sensitive to light about one hour after waking up and around two hours before bedtime.
Getting sunlight in the morning may help you fall asleep more easily at night and stay alert during the day. In another study, office workers exposed to more natural light reported better sleep quality and higher productivity.
3. May Lower Blood Pressure
High blood pressure is one of the leading risk factors for early death and chronic illness. Some research suggests sunlight might help reduce blood pressure levels.
One study found that when sunlight hits the skin, it helps release a compound called nitric oxide into the blood vessels. This process relaxes the vessels, potentially lowering blood pressure and reducing the risk of heart attack and stroke.
4. Might Help With Weight Loss
Although more research is needed, there may be a link between sunlight exposure and weight loss. One study found that fat cells just beneath the skin shrink when exposed to sunlight.
Researchers believe this might explain why people tend to gain more weight in the winter or in areas with less sunlight. However, more studies are needed before sunlight can be officially recommended as part of a weight-loss strategy.
Sun Safety Tips
Before adding regular sun exposure to your routine, talk to your healthcare provider. Factors like family history, age, skin tone, and personal medical history will influence how much sun is safe for you. If you’re spending more time in the sun, consider these tips to protect your skin:
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Wear protective clothing and sunglasses to lower the risk of sunburn.
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Use sunscreen and reapply it every two hours, especially after swimming or sweating.
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Check the UV index in your area and avoid extended exposure when it’s high.
Getting sun exposure in moderation may offer significant health benefits—from boosting mood and sleep to possibly improving heart health. Just make sure to balance the benefits with proper sun protection, and when in doubt, ask your healthcare provider what’s best for you.