Vitamin D and Your Skin: The Secret Of Flawless Skin

Hello everyone! It seems the topic of sunlight has sparked a lot of curiosity lately—and for good reason. One conversation leads to another, and here we are, diving deeper into an important subject: the secret of vitamin D for the skin.

Let’s break it down.

What Is Vitamin D and How Do We Get It?

Vitamin D is known as the “sunshine vitamin” for a reason.

Your skin produces it naturally when exposed to sunlight, specifically UVB rays.

This process happens in the epidermis, one of the upper layers of your skin.

And while it’s true that you can get Vitamin D from food or supplements, nothing compares to the natural dose you get from safe sun exposure.

Is It Okay to Expose Skin to the Sun Without Sunscreen?

Now this is where people get confused, like my friend Jessica, who recently asked:

“If you always say wear sunscreen, how are we supposed to get Vitamin D?”

Great question.

Here’s the answer: You can safely expose parts of your body to the sun, in small, healthy doses and during the right times of day.

The Safest Sun Hours:

• From sunrise to 10 AM

• From 4 PM to sunset

These are the times when the UV rays are less intense, making it safer to be outdoors without sunscreen, for just a few minutes.

Important: Never expose your face without sunscreen, especially if you use products like glycolic acid or retinol.

How Much Sun Do You Need to Make Vitamin D?

It depends on several things: your skin tone, where you live, the season, and even cloud cover.

But in general, 5 to 30 minutes of sun exposure to the arms, legs, or belly 2 to 3 times a week is enough.

Going for a walk? Perfect time to soak up a little sun.

Just keep your face protected, wear a hat or use sunscreen if you’ve had skin treatments.

Can You Get Vitamin D Without Sun?

Yes! Here are the top natural sources:

For Everyone:

• Salmon

• Tuna

• Mackerel

• Cod liver oil

For Vegans (only certain types of mushrooms):

• Portabella

• Crimini (Brown)

• Maitake

• White mushrooms
  Note: These mushrooms must be exposed to sunlight during growth to have Vitamin D. Check the label when buying.

If your diet lacks these foods, consider a Vitamin D supplement, but always check with your doctor before taking any.

Why Do We Need Vitamin D?

Vitamin D is essential for many key body functions, including:

• Strengthening bones and teeth by helping your body absorb calcium and phosphorus

• Supporting the immune system, helping fight colds, flu, and infections

• Improving mood and mental health (low levels have been linked to depression)

• Helping with weight loss, according to the British Journal of Nutrition

• Supporting heart health, as seen in The American Journal of Clinical Nutrition

Signs You May Be Low on Vitamin D

If you’re not getting enough sunlight or Vitamin D-rich foods, you might notice:

• Feeling tired even after good sleep

• Bone or muscle pain (e.g. when walking or climbing stairs)

• Stress fractures (especially in the legs or arms)

• Mood changes or signs of depression

The only way to know for sure is to get a blood test ordered by your doctor.

Can You Have Too Much Vitamin D?

Yes, but it’s rare unless you’re taking high doses of supplements without medical supervision. Side effects may include:

• High calcium levels

• Constipation or upset stomach

• In rare cases, weakened bones (from calcium imbalance)

Again, talk to your doctor if you’re considering supplements.

A Healthy Lifestyle Is Your Best Ally

Vitamin D is essential, and sunlight is the best natural source, but balance is key.

You don’t need hours under the sun. Just a few mindful minutes can make a huge difference.

And while you're enjoying your time outdoors, remember that a healthy lifestyle includes:

• Drinking 8–12 glasses of water daily

• Exercising regularly—bonus points if outdoors

• Eating a balanced diet full of fruits, vegetables, and healthy fats

• Resting and sleeping well

• Taking care of your skin with high-quality skincare products that support your wellness journey

At UFlawless, we believe that glowing skin starts from the inside, but your skincare routine matters, too.

Let the sun give you life, and let UFlawless give your skin the radiance it deserves.