How to get vitamin D without risking excessive sun exposure

Vitamin D Myths 'D'-bunked > News > Yale Medicine

Vitamin D is essential for maintaining strong bones, a healthy immune system, and overall well-being. That's because your body can only absorb calcium, the primary component of bone, when vitamin D is present. Vitamin D also regulates many other cellular functions in your body.The best natural source of vitamin D is the sun, but spending too much time in the sun can increase the risk of skin cancer and premature aging. In this blog post, we will discuss how to get vitamin D without risking excessive sun exposure.

Food sources of Vitamin D

One of the best ways to get vitamin D is through food. Some foods that are rich in vitamin D include fatty fish like salmon, tuna, swordfish, sardines and mackerel, cod liver oil, egg yolks, Orange juice fortified with vitamin D, fortified milk and cereal. Incorporating these foods into your diet can help you get the vitamin D your body needs without exposing your skin to harmful UV rays.

Vitamin D supplements

Another way to get vitamin D without risking excessive sun exposure is by taking supplements. Vitamin D supplements are widely available and can be found in various forms, including tablets, capsules, and gummies. It's important to talk to your doctor before taking any supplements to determine the appropriate dosage for your needs.

Safe sun exposure

While it's important to limit sun exposure to reduce the risk of skin damage and cancer, spending a few minutes in the sun each day can help your body produce vitamin D naturally. To safely get vitamin D from the sun, try to spend time outdoors during non-peak hours, wear protective clothing, and use sunscreen with an SPF of at least 30.


Getting enough vitamin D is crucial for maintaining good health, but it's important to do so safely. Incorporating vitamin D-rich foods into your diet, taking supplements, and practicing safe sun exposure are all effective ways to get the vitamin D your body needs without risking excessive sun exposure. 

Please Note: Speak with your doctor before making any changes to your diet or supplement routine.