I Wanna Soak Up the Sun: Vitamin D & Your Immune System

If you’ve been around our office or followed me on social media, you probably already know—I’m a big fan of Vitamin D! One of the best and easiest ways to boost your Vitamin D levels is simply by soaking up a little sunshine. This time of year is the perfect opportunity to naturally support your health with a few minutes outside each day.

Vitamin D plays a huge role in keeping your body running smoothly. Most people associate it with bone health (and yes, it helps with calcium absorption), but it also supports immune function, hormone balance, and inflammation control, and even plays a role in reducing your risk for certain chronic illnesses.

So… How Much Sun is Enough?

That really depends on you. One of the biggest factors is your skin tone. People with lighter skin need less time in the sun to produce enough Vitamin D—typically around 15–20 minutes of exposure a few times a week. Those with darker skin tones naturally have more melanin, which means they may need longer exposure (even 1–2 hours) to make the same amount of Vitamin D.

The key? Don’t burn. The goal is gentle, consistent sun exposure that supports your health without damaging your skin.

Sunscreen Talk

If you’re like me and love being outside but burn easily, it’s important to find a balance. Traditional sunscreens can contain ingredients that may not be the best for your body. Instead, I like to recommend:

• Hanging out in the shade after your initial sun time

• Wearing lightweight, breathable clothing to cover up

• Using natural sunblocks made with zinc oxide (think lifeguard nose, but way cuter now!)

Sunshine & Simple Joys

My personal favorite ways to get some sunshine? Walking the dog and sipping coffee on the porch—bonus points if there’s a podcast or some online learning involved! It’s a great way to start the day and get a natural Vitamin D boost without even thinking about it.

So get outside, soak it up, and let your body do what it was made to do—thrive.

– Dr. Nikki