I absolutely love summer sunlight. The immediate mood boost when you step outside, a warm glow on the skin and the longer, happier evenings.
Having said that, it is important to remember that when it comes to sun, as with most other wellbeing related topics, balance is key. Yes, we want to expose ourselves to sunlight and get all the benefits, but, we also want to do this without putting both our skin and health at risk.
So how do we do that? Read on and take notes.
Vitamin D (also known as the sunshine vitamin)
A fabulous benefit of sunlight exposure, is the sun’s ability to stimulate vitamin D production in the skin when exposed to UVB rays.
Why is vitamin D so important?
- It supports bone and muscle health by helping to regulate phosphate and calcium
- It supports the immune system, by modulating both innate and adaptive immune responses, reducing the risk of infections such as colds and flu.
- It supports our mood, as it’s been linked to alleviation of depressive symptoms. (Wang et al., 2003)
If like me you live in the UK too, you will know that deficiency here can be common— especially during winter months, when UVB rays are insufficient for vitamin D synthesis, even on sunny days (key sad violin music…). A recent UK study showed that up to 39% of white adults were deficient during winter, and this rose to over 90% in South Asian populations, due to skin pigmentation and cultural sun-avoidance behaviours (Webb et al., 2018).
How can we keep our levels up?
To maintain year-round sufficiency, SACN recommends a daily intake of 10 µg (400 IU) vitamin D for adults in the UK —between October and March (Lanham-New et al., 2024).
I personally check my levels every September, in order to understand where I am at and if I may need to increase the amount to supplement; if you are going to test, make sure to show the results to a practitioner to get a tailored suggestion.
SPF – your new best friend
Didn’t we talk about balance earlier? Well, this is it. Too much sun exposure- especially UV exposure- has been linked to accelerating skin ageing, but also to different types of skin cancers (Sander et al., 2020).
SPF shows you how effectively your sunscreen protects you (aka your skin) from UVB rays, which can cause sunburn. UVA rays can also penetrate deeper into your skin, contributing to pigmentation and premature ageing.
What we want to do is aim for a broad-spectrum sunscreen in the UK, yes, even on cloudy days. Why? UVA can penetrate through glass and cloud cover, so if you are working from home near a window, you are driving or even walking when it’s cloudy, you still need protection.
And don’t worry, sunscreen will not interfere with vitamin D synthesis during winter. UVB levels have been found to be too low for a meaningful production between October and March (van der Mei et al., 2022).
What about in summer? A recent model from Manchester researchers estimates that white- skinned individuals need just 9–12 minutes of midday sun on the arms and legs, daily between March and September, to maintain year-round sufficiency without burning (Rhodes et al., 2010). For darker skin tones, longer exposures may be required to achieve the same synthesis levels (Alshahrani et al., 2024).
Let’s not forget our food
Filling our plate with foods high in anti-oxidants and anti-inflammatory nutrients can be another supportive tool when it comes to skin health, coping with sun exposure and oxidative stress.
Here’s your skin loving nutrients grocery list:
- Vitamin C– much needed for collagen synthesis and repair (read: bell peppers, berries, citrus, kiwis)
- Beta-carotene – decreases sensitivity to sunburn (buy leafy greens, sweet potatoes, carrots)
- Polyphenols– plant compounds also providing photoprotective properties (buy dark chocolate, green tea colourful fruit and veg)
- Omega 3– to support skin barrier and decrease inflammation (buy oily fish such as mackerel, salmon, sardines and herring. Flaxseeds, walnuts.)
There’s growing evidence that polyphenol-rich diets may offer modest UV protection and support DNA repair pathways in skin exposed to chronic oxidative stress (Rizwan et al.,2011).
Enjoy the sun, safely
I hope this article helped you understand that being smart when it comes to sunshine does not mean avoiding the sun completely, rather enjoying it in a way that can help protect you now and in the future!
Here’s your very own Sun Safety Checklist:
- Don’t be afraid of a short sun exposure daily, without SPF, to support vitamin D synthesis (10-20min in summer)
- Daily broad-spectrum – even on cloudy days
- Cover up with hats, sunglasses and loose clothing during sun peak hours (11am-3pm)
- Consider a vitamin D3 supplement (10mcg/day) from October to March
- Eat the rainbow! Colourful whole foods to nourish your skin from the inside out.
References
Rhodes LE et al. (2010). Optimal exposure to sunlight in the UK for vitamin D synthesis. Nutrients, 10(4):497. https://www.mdpi.com/2072-6643/10/4/497
Alshahrani MM et al. (2024). Sunlight exposure and vitamin D synthesis by skin phototype at varying latitudes. Nutrients, 16(10):1489. https://www.mdpi.com/2072-6643/16/10/1489
Rizwan M et al. (2011). Photoprotective effects of polyphenols in human skin. Nutrients, 3(10):857–871. https://www.mdpi.com/2072-6643/3/10/857
Sander M, Sander M, Burbidge T, Beecker J. The efficacy and safety of sunscreen use for the prevention of skin cancer. CMAJ. 2020 Dec 14;192(50):E1802-E1808. doi:
10.1503/cmaj.201085. PMID: 33318091; PMCID: PMC7759112.
- Tang X, Yang T, Yu D, Xiong H, Zhang S. Current insights and future perspectives of ultraviolet radiation (UV) exposure: Friends and foes to the skin and beyond the skin. Environ Int. 2024 Mar;185:108535. doi: 10.1016/j.envint.2024.108535. Epub 2024 Feb 27. PMID: 38428192.
- Wang R, Xu F, Xia X, Xiong A, Dai D, Ling Y, Sun R, Qiu L, Ding Y, Xie Z. The effect of vitamin D supplementation on primary depression: A meta-analysis. J Affect Disord. 2024 Jan 1;344:653-661. doi: 10.1016/j.jad.2023.10.021. Epub 2023 Oct 16. PMID: 37852593.
Webb AR et al. (2018). Vitamin D status in UK adults: Ethnic and seasonal variation. British Journal of Nutrition, 120(5): 539–548.
