Benefits of Sun Exposure for Your Body and Mind

Quick Answer: The main benefits of sun exposure are vitamin D production (around 90% of your vitamin D comes from sunlight, not food), which supports strong bones, muscles, and immunity, plus better mood and sleep, because daylight boosts serotonin and sets your body clock (circadian rhythm). Sun exposure doesn’t give you iron, though low vitamin D can affect iron metabolism. For most people, 10-30 minutes a few times a week is enough (longer for darker skin), with sun protection and no sunburn. 

There’s still so much debate about whether the sun is good for you or bad for you, so here at Eat Burn Sleep I decided to write a proper post on it, covering the benefits of sun exposure (vitamin D, sleep, mood and immunity), how much sun you actually need, and where the risks come in. 

I’ve noticed that everyone seems to recommend something different, depending on which studies they’re most aligned with. And let’s remember the focus of so many campaigns warning us off the sunshine altogether.

We’ve gone from a culture of roasting in the sun to almost completely avoiding it, and both extremes end up costing us either through skin cancer risk on one end, or vitamin D deficiency on the other.

Here’s my take on it in a nutshell: sun exposure is genuinely good for you. In moderation. With protection. Let me explain why.

What About Melanin and Sun Exposure?

You also have to factor in melanin, your skin pigment; the darker your skin, the more vitamin D deficiency risk you carry.

For instance, in one commonly cited comparison, half an hour in a swimsuit produced around 1.25mg of vitamin D in light skin, about half of that in tanned skin, and around 0.30mg in dark skin. That works out to darker skin needing roughly four times more sun for the same vitamin D synthesis. 

Around 10-15 minutes a few times a week is a common starting point for lighter skin, while darker skin tones need noticeably longer, depending on pigmentation, location, and season. (depending on your specific pigmentation), for good vitamin D production.

Does Sun Exposure Help With Anemia or Iron Deficiency?

No, sun exposure does not give you iron. Iron only comes from food or supplements, and sunlight contains nothing your body can absorb as iron.

The link between sun exposure and anemia runs through vitamin D. Vitamin D helps regulate hepcidin, the hormone that controls how your body absorbs and uses iron, so low vitamin D can contribute to functional iron deficiency even when your diet looks fine. Correcting low vitamin D may support healthier iron metabolism, but it won’t replace iron-rich food or supplements.

If you’re dealing with anemia, it’s worth having your vitamin D checked alongside your iron and ferritin levels.

If you want to go deeper on the iron side specifically, read: Help With Anemia, B12 and Iron Deficiencies.

Are Vitamin D Supplements Enough?

In my opinion, supplements are never truly enough on their own. There’s no real comparison between supplements and whole foods, though supplements are necessary for some people.

Your body gets excellent vitamin D from food sources like mackerel, sardines, tuna, salmon, red meat, egg yolks, and mushrooms throughout the year. Food is medicine.

A quick note: an anti-inflammatory, gut-healthy lifestyle supports your liver, immunity, cells, and blood- genuinely everything.

Food and sunlight are the foundation, but supplements can be useful, especially in winter, for darker skin, or if a blood test shows a deficiency. At Eat Burn Sleep, I always encourage members to check their levels first, so ask your doctor to check your vitamin D level before choosing a dose.  It doesn’t even have to be organic; food is simply always the better route to the nutrients you actually need.

Do Vegetarians Lack Vitamin D?

Vegetarians may carry a slightly higher risk of vitamin D deficiency, since most food sources of vitamin D are animal-based. But that’s honestly not the biggest concern with vegetarianism or veganism in my view; it’s B12 that vegetarians and vegans really need to watch and often supplement.

If a vegetarian eats plenty of eggs, they may well be getting enough B12, but plants don’t contain bioactive forms of B12 at all, so anyone fully vegan does need to supplement it.

Read: Help With Anemia, B12 and Iron Deficiencies, and What’s The Best Diet for Everyone?

I’m honestly not a huge fan of veganism as an approach, because in my view, supplements shouldn’t be a requirement in the first place; we should be getting everything we need from a genuinely balanced diet.

There are plenty of vegan and vegetarian recipes on the Eat Burn Sleep program, but to achieve real optimum health, there’s an expert advice section on reintroducing animal protein back into your diet if that’s the right path for you.

Watch the videos on why I don’t think veganism is the best move for optimum health, and my findings on supplements before you buy any.

Is Everyone Dairy Intolerant?

Vitamin D is also present in dairy (though I don’t recommend dairy for several other reasons), and it’s genuinely hard to digest for most people.

Interestingly, people from Northern Europe are more likely to carry the gene that produces lactase, which lets them digest lactose in milk. That means they can actually extract vitamin D from dairy more easily. I can’t, personally; I’m from Morocco.

What Happens to Our Bodies Without Vitamin D?

Research during COVID-19 found that low vitamin D levels were associated with more severe illness, though this doesn’t prove cause and effect. Vitamin D plays a role in immune regulation, so keeping healthy levels matters for fighting infections and keeping autoimmune issues in check.  Having strong vitamin D levels matters for fighting off viruses and keeping autoimmune issues in check.

Vitamin D is also essential for maintaining serum calcium and phosphorus levels, which support your metabolic function, bone mineralization, and neuromuscular transmission. Keeping a good serum level genuinely helps reduce a wide range of physical and mental conditions.

Without enough vitamin D, bones don’t form properly, causing rickets in children and osteoporosis in adults, which can progress to a painful condition called osteomalacia. Breastfed infants of vitamin D-deficient mothers are also at real risk.

Without enough vitamin D, you’re more prone to:

• A weakened immune system: When your immune system is weakened, your body has a harder time fighting off infections and recovering from illness.
• Low mood and depression: Ongoing inflammation may affect brain function and contribute to symptoms of low mood, anxiety, or depression.
• Premenstrual tension: Inflammation can worsen hormonal fluctuations, making PMS symptoms more noticeable.
• Hormonal disorders: Chronic inflammation may disrupt hormone production and interfere with normal hormonal balance.
• Sleep disorders: Inflammatory processes can make it harder to fall asleep, stay asleep, and achieve restful sleep.
• Metabolic conditions: Long-term inflammation is linked to an increased risk of metabolic disorders, including insulin resistance and type 2 diabetes.
• Increased susceptibility to pain: Persistent inflammation can make the nervous system more sensitive, increasing your risk of ongoing aches and pain.

Should I Avoid the Sun on Statins?

Your skin uses a cholesterol-related compound to make vitamin D, so it’s worth keeping an eye on your levels if you’re on statins. Some people on statins can be more sensitive to the sun, so check with your doctor or pharmacist, and follow the safe sunbathing advice below.  Follow the safe sunbathing advice below to make sure you’re still getting maximum vitamin D. You might also want to watch the video on cholesterol in the Videos section.

Can Sun Exposure Increase Your Risk of Cancer?

Concerns about sun exposure and skin cancer first surfaced in the late nineteenth century. People were cautioned to avoid the midday sun entirely and limit direct exposure to under ten minutes a day.

Three types of skin cancer became widely recognized, and the overriding message became simple: too much sun causes skin cancer.

Low vitamin D has also been linked to a higher risk of some other cancers, and some researchers worry that the heavy focus on avoiding skin cancer hides the bigger picture. The evidence is still developing, so the safest approach is moderate, protected exposure, never burning. 

Members can read expert advice for cancer prevention and recovery support here. Also, listen to my special guest, Karin Greenberg, on the Eat Burn Sleep podcast on Surviving Breast Cancer; her approach to coping is genuinely inspirational.

Have you read How Can You Prevent & Treat Cervical Cancer, Anti-cancer Diet: Recovery & Protection, & Reducing Cancer Risk & Recover Foods?

How the Sunshine Combats Viruses

Vitamin D induces cathelicidin, a polypeptide that’s genuinely effective at combating bacterial and viral infections. This is exactly why treatments for influenza and tuberculosis a century ago focused on putting patients in bed in the fresh air.

It’s also why people with illnesses like tuberculosis, bronchitis, diabetes, rheumatic disorders, and wounds were historically sent to rest in sunny climates. Sunshine is linked to disease inhibition in arthritis, autoimmune diseases, thyroid conditions, IBD, and plenty of other chronic inflammatory diseases.

Does Sunlight Help You Sleep?

We’re genuinely programmed to be outdoors in daylight, and in bed once it’s dark. During the dark hours, nocturnal melatonin is produced to support easier sleep patterns. Melatonin is a key hormone for setting your body’s circadian rhythm.

Sending a repeating signal to your brain and body, melatonin rises after dusk, telling your body it’s time to sleep, and gradually decreases through the night until you’re exposed to sunlight or bright artificial light in the morning. Active wakefulness kicks back in until dusk, and the cycle repeats.

Melatonin also plays a genuine role in reducing inflammation, countering infection, suppressing skin damage, and helping clear other disease processes.

Morning and daytime light helps set your circadian rhythm, so your body produces melatonin at the right time after dusk. Spending time outdoors in daylight and sleeping in a dark room can make it easier to fall asleep and stay asleep.

How Sunlight Affects Serotonin, Mood and Appetite

Exposure to sunlight encourages the release of serotonin. Also known as the happiness hormone, serotonin is a neurotransmitter produced in both your central nervous system and your gut. It regulates mood, sleep, appetite, digestion, memory, learning, and other cognitive functions.

As a precursor to melatonin, daylight exposure genuinely affects serotonin, which only converts to melatonin once it’s dark.

Moderately high serotonin levels lead to more positive moods and better mental wellbeing. Modern indoor work and play reduce melatonin production overall, so if you spend a lot of time indoors, you genuinely need to get outside regularly, seek out beneficial lighting, and sleep in total darkness. This will meaningfully affect your energy, mood, and sleep quality.

Because sunlight helps regulate sleep and supports melatonin and serotonin production, your body’s stress levels genuinely come down too. Eat Burn Sleep’s gut health program is packed with serotonin-supporting recipes that help balance the gut-brain axis.

How to Sunbathe Safely

I love moderate sun exposure, hat on, SPF50 for my face, SPF30 for my body, reapplied regularly. Don’t forget hydration either; drink plenty of water, untreated where possible.

You can find the products I love on my Yalda Loves page.

What Sunscreen Is Best?

I also use a mineral sunscreen, which I change up regularly (I do love trying different skincare products). You’ll want to buy a fresh one yearly regardless, since sunscreen goes off.

My advice: expose your forearms and shins for thirty minutes between 12 noon and 3 pm through the warmer months, for maximum vitamin D production. It’s worth remembering that sunshine still reaches your skin even with a high SPF sunscreen on.

So you can maximize vitamin D production by simply spending more time outside, sunscreen and all. Without sunscreen, skin damage would genuinely be substantial, and longer spells in the sun don’t actually increase vitamin D production beyond a certain point anyway.

It genuinely makes sense to wear sunscreen and a hat to minimize your risk of photo-aging and skin cancer. Also, take moments without sunglasses when it’s safe to do so, because wearing them constantly alters your melatonin rhythms. When sunlight enters your eyes, it stimulates the part of your retina that cues your brain to produce serotonin, that feel-good hormone.

One more thing worth knowing: we don’t store vitamin D from one season into the next. It’s kept in the liver and used up as we go, which is exactly why consistent, moderate exposure matters more than the occasional big dose.

What Are The Benefits of Sun Exposure?

There are many benefits of sun exposure for your body and mind. Safe sunlight is your body’s primary source of vitamin D, with around 90% of vitamin D produced through exposure to UVB rays and only a small amount coming from food. Vitamin D supports strong bones, muscles, immunity, and many other essential body functions, while sunlight also plays an important role in mood, sleep, and overall well-being.

• Boosts serotonin production: Sunlight increases serotonin levels, helping improve your mood, support emotional well-being, and naturally regulate your appetite.
• Supports vitamin D production: Regular sun exposure helps your body produce vitamin D, which is essential for strong bones, healthy muscles, and efficient calcium absorption.
• Provides your main source of vitamin D: Around 90% of your vitamin D comes from sunlight, making safe sun exposure the most effective natural source.
• Strengthens your immune system: Healthy vitamin D levels support normal immune function and help your body defend itself against illness.
• Improves sleep quality: Exposure to natural daylight helps regulate your circadian rhythm, making it easier to fall asleep and wake up feeling refreshed.
• Enhances mental well-being: Spending time in the sun may reduce stress, improve mood, and lower the risk of depression and seasonal affective disorder (SAD).
• Helps reduce inflammation: Moderate sun exposure may support a healthy inflammatory response, benefiting overall health and helping protect against chronic inflammatory conditions.

You can genuinely feel the benefits of sun exposure. When it comes to food, exercise, having fun, getting sun, and going to bed early, I always apply the same principle: moderation.

I’m all about getting as much upside as possible out of every situation, with as little downside as I can manage, and I’d genuinely recommend safe sun exposure for staying happy, healthy, and keeping inflammation down.

Look after yourselves. Look after your health. It’s the best form of self-respect and self-love there is.

You may also be interested in:

• Reduce Asthma with an Anti-inflammatory Diet
• How Do You Reduce Your Cholesterol?
• Member’s Story Losing Weight and Getting Rid of Depression

Since we’re on the topic of sunshine, this anti-inflammatory snack, which I call “Sunshine on a Plate” for how it looks, will lift you on the inside too. Serve with a slice of lemon in water, out in the garden, on the porch, or poolside.

Have a beautiful day!

FAQs

Q1. How much sun exposure do you need each day?

It depends on your skin tone, location, season, and time of day. For many people, around 10-30 minutes in the sun several times a week supports vitamin D production, with darker skin tones needing longer. Avoid sunburn, and cover up or use sunscreen once you’ve had your exposure.

Q2. Is sun exposure good for you?

Yes, in moderation. Sun exposure helps your skin make vitamin D and supports mood, sleep, and immune health, but too much raises your risk of sunburn, skin aging, and skin cancer. The sweet spot is short, regular, protected exposure without burning.

Q3. Does the sun give you iron?

No. Sunlight contains no iron, and iron only comes from food or supplements. The link is indirect: vitamin D helps regulate hepcidin, the hormone that controls iron absorption, so low vitamin D can contribute to functional iron deficiency. If you have anemia, ask your doctor to check vitamin D alongside iron and ferritin.

Q4. What is the best time of day to get vitamin D from the sun?

Around midday, when UVB rays are strongest, which is why I suggest exposing your forearms and shins for about thirty minutes between 12 noon and 3 pm in the warmer months. In winter or far from the equator, the sun may be too weak for your skin to make much vitamin D.

Q5. Can too much sun exposure be harmful?

Yes. Moderate sun has benefits, but too much UV exposure can cause sunburn, premature skin aging, and skin cancer. Limit long exposure, especially around peak sunlight hours, and use a hat and sunscreen.

Q6. Do darker skin tones need more sun for vitamin D?

Yes. Melanin acts as natural protection, so darker skin makes vitamin D more slowly and needs longer in the sun for the same amount. People with darker skin are at higher risk of deficiency, so it’s worth getting your levels checked and discussing food or supplements with your doctor.