A sunflower stretches toward the sun to absorb rays and produce food. Chemical magic happens as the green leaves and yellow petals blow in the breeze. I’ll admit to feelings of jealousy knowing plants can make their own food. Turns out we are a little plant too. Our bodies absorb sunlight and make vitamin D. Vitamin D has been called the happy hormone and no doubt has a hand in our mental health but it does so much more than that. It is intimately tied up in bone health, glucose metabolism, immune function, and regulating inflammation.

We are magic just like the plants. The rays from the sun (specifically UVB) hit your skin change cholesterol into vitamin D₃. The liver and kidneys change Vitamin D₃ into the active form of vitamin D (1,25-dihydroxyvitamin D). Bonus! UVB also triggers a photoprotective response including thickening of the skins outer most layer (stratum corneum keeps unwanted things out and water in), production of melanin (absorbs UV), and increased production of enzymes that repair DNA.

Sun! UV! Skin Cancer! Bah!

Whoa, okay! Excessive UV exposure is associated with skin cancer. The American Academy of Dermatology recommends always applying broad spectrum sunscreen, seeking shade, and wearing protective clothing. To each their own. I’m not here to argue and toss scientific studies around (if you would like an entry into the argument read this or for a heavier entry read this or this). Humans are not vampires, orcs, or other nocturnal creatures. I will not avoid the sun at all costs and pay for a supplement to provide what I could get from the sun for free.

I know, that sounded like I was arguing. I’m not.

Vitamin D is important for your health and well being. You can take supplements. If you do that please take care to find a trustworthy source (the supplement market is like the wild west y’all, be careful). You can eat foods fortified with vitamin D, but these will not supply the amount you need. Needs differ from person to person based on where you live, your age, your sex, your skin pigmentation, and your health status. The Sun, your health, and your skin go way beyond sunny vitamin D.

Routine sun exposure not only produces vitamin D but also:

• Sunlight (UVB radiation) promotes the production of serotonin and beta-endorphins helping regulate our mood and promote a feeling of happiness.
• Sunlight (UVA radiation) leads to the release of nitric oxide which increases blood flow, lowers blood pressure, and benefits the immune system, cellular function, nervous system and lowers inflammation.
• Sunlight benefits the balance of the skin and gut microbiome.
• Sunlight (blue light) regulates circadian rhythm which can establish healthful sleep patterns reducing depression, improving cognition, and reducing cancer, cardiovascular, and metabolic disease risk.

Sunlight has so much more to offer than vitamin D production. Although the time needed in the sunshine for benefits depends on a lot of factors, a good general goal is 10-20 minutes daily (with arms, legs, hands, face, and neck exposed and sunscreen free) of midday sunlight. If you want to read more Grassroots Health Nutrient Research Institute has some great articles. If you’re not into that, then imagine a grandma slapping the video game controller out of your hand saying, “Get up and get outside. Go get some sunshine and fresh air, it’ll do you good.”