With the arrival of summer, you’re likely spending more time in the sun, which helps your body naturally produce vitamin D. But is that enough to skip your daily supplements during the warmer months?

Most experts say no—you should still continue taking the so-called “sunshine vitamin,” according to Health.

There are several reasons why you may not be getting enough vitamin D, even in sunny weather. These include living in northern latitudes, using sunscreen, spending most of the day indoors, being over the age of 65, and having darker skin.

Pharmacist and geriatrics specialist Dr. Hedva Barenholtz Levy told Health that, despite the body’s ability to synthesize vitamin D when exposed to direct sunlight, this often isn’t sufficient to make up for the deficiency accumulated over the winter months.

Numerous factors affect vitamin D synthesis, including skin pigmentation, age, time spent outdoors, a diet low in vitamin D-rich foods, and medications that interfere with absorption.

The only reliable way to know whether you need vitamin D in the summer is through a blood test.

According to Dr. Brynna Connor, a family and regenerative medicine specialist, you need about 10 to 30 minutes of direct sunlight on your face, arms, or legs several times a week to generate enough vitamin D. If you live in northern regions or have darker skin, you may need longer exposure.

“However, prolonged sun exposure comes with health risks such as sunburn and an increased risk of skin cancer,” Dr. Connor warned.

UV-B rays are converted in the skin into vitamin D3—the active form of the vitamin. Dr. Levy noted that regular sun exposure a few times a week can provide around 80% of the body’s required vitamin D.

Still, if you're over 65, have darker skin, or frequently use sunscreen, your ability to produce vitamin D naturally is significantly reduced.

Registered dietitian Jen Hernandez stated that the recommended daily intake is 15 micrograms (600 IU) for adults aged 19 to 70 and 20 micrograms (800 IU) for adults over 70. Supplement dosage and frequency should be determined by a healthcare provider based on blood test results.

Vitamin D is naturally present in only a few foods. Fatty fish such as trout and salmon, and UV-treated mushrooms are among the best sources. Fortified products like milk, juices, and breakfast cereals can also provide added vitamin D.

Other sources include cod liver oil, sardines, eggs, beef liver, canned tuna, cheddar cheese, and plant-based milks such as soy, almond, and oat.

Although rare, excessive intake of vitamin D through supplements can lead to toxicity, as the body stores the excess rather than eliminating it. This can result in elevated blood calcium levels, kidney failure, heart arrhythmias, and even death.

Symptoms of vitamin D toxicity include loss of appetite, nausea, vomiting, muscle weakness, pain, dehydration, kidney stones, and mood changes.

In summary, while your body can generate enough vitamin D from sunlight during summer, many people enter the season already deficient—especially those over 65, with darker skin, living in northern regions, or using sun protection. To determine if and how much vitamin D you need, consult a healthcare provider who can conduct the appropriate tests and recommend a suitable dose. | BGNES