As temperatures rise and more people spend time outdoors, health experts say it’s important to understand how much sun exposure is needed to get a healthy dose of vitamin D without overdoing it.

Vitamin D, often called the "sunshine vitamin," plays a key role in helping the body absorb calcium, which is essential for strong bones and teeth. According to Maddy Draper, a certified nurse practitioner with OSF OnCall, not getting enough vitamin D can lead to brittle bones, muscle aches, and a greater risk of injury after a fall. In some cases, a deficiency may not present any symptoms but can still be detected with a blood test.

Some groups are more prone to vitamin D deficiency, including pregnant women, infants who are breastfed, older adults, and individuals with darker skin tones.

While vitamin D is important, Draper says getting too much is rare but possible. Symptoms of vitamin D toxicity include nausea, vomiting, heart palpitations, and even kidney damage in extreme cases.
Fortunately, Draper says most people can get enough vitamin D by spending just 10 to 15 minutes in the sun three times a day.

Experts recommend sunscreen with an SPF of 30 or higher, reapplied every two hours. They also advise watching for signs of sunburn, staying hydrated, and checking skin for any unusual changes that could signal skin cancer.

And while specialized lamps are sometimes used to treat seasonal affective disorder, Draper notes that artificial light won’t help with vitamin D levels—natural sunlight is still necessary.

If you’re experiencing symptoms or have concerns about your vitamin D levels, health professionals recommend speaking with your primary care provider.