What’s right for one person may not be for another.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- Summer sun may not provide enough vitamin D for everyone.
- Some people may safely pause supplements, but others should continue.
- Talk to your health care provider before stopping vitamin D.
Vitamin D deficiency affects an estimated 1 billion people worldwide, making it one of the most common nutrient deficiencies. Because vitamin D supports bone, immune and nervous system health, many people take a vitamin D supplement to help meet their needs, whether it’s recommended by a health care provider or something they’ve started on their own.
When summer rolls around and you’re spending more time outdoors, you might wonder if you still need your vitamin D supplement. After all, your body can produce vitamin D when your skin is exposed to sunlight. The answer, however, isn’t as simple as the season.
To help clear up the confusion, we asked nutrition experts whether it’s OK to skip your vitamin D supplement during the summer. Here’s what they had to say, including who may be able to take a seasonal break and who should continue supplementing year-round.
Can You Get Enough Vitamin D from Summer Sun?
The short answer? It depends, and there’s no one-size-fits-all recommendation.
To start with, “You need to actually be outside in the sun, exposed to the sun,” says Elana Natker, M.S., RD. “For people who work indoors and in office jobs, those who wear sunscreen or long sleeves, or even if it’s a cloudy day, it’s possible they’re still not getting the vitamin D they need even if they’re in the sun.”
Natalie Rizzo, M.S., RDN, echoes that point. “While you can get some vitamin D from the sun, it’s highly variable based on location, time of day, skin tone and sunscreen use,” she says. “It is often not enough to meet optimal levels, especially outside of peak summer months or for those who cover up or apply sunscreen regularly.” Though, don’t skip sunscreen in an effort to boost your vitamin D. Regular sunscreen use hasn’t consistently been linked to vitamin D deficiency, and protecting your skin from UV damage remains important.
In other words, while summer sunshine can help boost vitamin D production, it doesn’t necessarily mean everyone can safely stop taking a supplement.
Who May Be Able to Skip Vitamin D Supplements in the Summer
People who spend significant time outdoors may be able to meet their needs through regular sun exposure. However, it’s a decision that’s best made with a health care provider if a vitamin D supplement is currently a part of your care plan.
“People who work and play outside during the summer and whose skin is exposed may generate enough vitamin D over summer,” says Natker. Research suggests that exposing more than 40% of your body to direct sunlight for about 5 to 30 minutes between 10 a.m. and 4 p.m. may be enough to support healthy vitamin D levels.
Research supports this, highlighting that depending on geographic location and sunlight exposure during the summer months, certain populations may generate enough vitamin D through routine daily exposure. As such, people who meet these criteria and maintain sufficient vitamin D levels during summer months may be able to pause their vitamin D supplements during the season.
Who May Need It Year-Round
Individuals who are at risk of vitamin D deficiency may benefit from year-round vitamin D supplementation.
If you’re diligent about protecting your skin by covering up when you’re outdoors or spend most of your time indoors, experts say it’s likely worth continuing your vitamin D supplement throughout the summer.
Several other factors can increase your risk of low vitamin D levels, including age, skin tone, life stage and where you live. “Older adults are one of the populations at greatest risk for vitamin D deficiency,” she says. This is partly because they spend more time indoors and also produce vitamin D less efficiently. “Ensuring adequate vitamin D intake through foods and supplements is important for supporting bone and immune health, especially with aging.”
Since so many factors are at play, it’s generally best to keep taking your supplement unless advised otherwise. “Unless your doctor told you not to take vitamin D, everyone should continue their vitamin D supplementation during the summer,” says Sylvia Klinger, D.B.A, M.S., RDN, CPT.
Is It Safe to Keep Taking Vitamin D During the Summer?
For most people, it’s safe to continue vitamin D supplementation during the summer. The Tolerable Upper Intake Level (UL) for vitamin D is 4,000 International Units (IU) per day for adults. As long as your total intake from supplements and food stays below the recommended upper limit, and you’re following your health care provider’s recommendations, continuing your vitamin D supplement during the summer is unlikely to cause harm.
“While it’s important to have yearly check-ins with your doctor to test your vitamin D levels and determine whether any changes are needed, it’s likely fine to continue supplementation throughout the summer for most individuals,” says Klinger.
Now, if you’re logging plenty of hours in the sun, you may worry about overdoing your natural vitamin D intake. Fortunately, your body has built-in safeguards that help prevent it from producing too much vitamin D from sunlight alone. “Once your body has enough vitamin D, the UVB rays from the sun that activate the skin to make vitamin D will no longer trigger that reaction,” says Natker. “That’s also why you really don’t need a lot of prolonged sunlight.”
What to Consider Before Skipping Vitamin D
Before you press pause on your vitamin D supplement, it’s important to know your numbers. Get your vitamin D levels checked before making any decisions about stopping your supplement. “Before skipping a supplement, consider how much time you actually spend outdoors and your personal history with vitamin D status,” shares Rizzo. “If you have been deficient in the past, there is a good chance you will still be deficient in the summer.”
Plus, while vitamin D-rich foods like salmon, UV-exposed mushrooms and fortified foods, including milk and breakfast cereal, can provide some vitamin D, they aren’t always widely consumed in every diet.
Lastly, don’t forget that too much sun exposure isn’t recommended for skin health. “There is a fine line between getting enough sun for vitamin D and getting too much sun that can harm your skin,” says Rizzo. As such, rethink your plan (and history of skin cancer) before relying solely on the sun for your vitamin D needs.
To be sure, it’s best to work with your health care provider to assess your individual risk factors and blood levels.
Our Expert Take
Vitamin D deficiency is common, and for many people, getting enough of this essential nutrient isn’t as simple as spending more time outside. While sunlight can help your body produce vitamin D, factors like where you live, your skin tone, age, clothing and even the weather all influence how much you actually make.
For those at increased risk for deficiency, continuing a vitamin D supplement year-round may be the simplest way to help maintain healthy levels.
If you’re considering skipping your vitamin D supplement this summer, take these factors into account and discuss your individual needs with your health care provider, especially if vitamin D supplementation is already part of your care plan.