How Much Vitamin D You Actually Need + How To Get It

By now, most of us know that Vitamin D is a healthy byproduct of time in the sun, but what exactly is it? And do you have enough?

Vitamin D is a hormone, and it’s the byproduct of a reaction that occurs when UV light strikes the skin. It’s responsible for helping regulate hundreds of other genes in the body, including those that balance mood, prevent heart disease, and absorb key nutrients like calcium and phosphorus. The medical community recommends 600 IU (international units) of Vitamin D3 a day, which comes from around 10-15 minutes of sun exposure to bare skin, sans sunscreen.

Nearly 50 percent1 of people have insufficient levels of Vitamin D, and an estimated 1 billion worldwide are Vitamin D deficient. Though 30 percent of those who have Vitamin D deficiency don’t exhibit any symptoms, it can lead to a slew of health issues2 like cardiovascular disease, depression, and dementia. Common early symptoms include muscle weakness and fatigue. (If you think you’re at risk, a simple screening will tell you.)

Researchers blame this ever-present Vitamin D deficiency on reduced outdoor activity and increased use of high-SPF sunscreen. And yet, physicians and scientists agree that we should continue to use sun protection, especially those that harness fresh ingredients like COOLA’s farm-to-face formulas.

In a recent article for the Skin Cancer Foundation, dermatologist Dr. Anne Marie McNeill confirmed that those who use sunscreen religiously need not be concerned about vitamin D deficiency, stating, “No matter how much sunscreen you use or how high the SPF, some of the sun’s UV rays reach your skin. An SPF 15 sunscreen filters out 93 percent of UVB rays, SPF 30 keeps out 97 percent, and SPF 50 filters out 98 percent. This leaves anywhere from two to seven percent of solar UVB reaching your skin, even with high SPF sunscreens. And that’s if you use them perfectly.”

Sometimes, of course, uncooperative weather and a busy routine make it impossible to get outside. When you’re indoors for long periods, consider adding more Vitamin D-rich foods to your diet like eggs and fatty fish, including tuna, mackerel, and salmon. But remember that these can never really provide you with the 600 IU your body needs to stay in tip-top shape, so consider adding a Vitamin D supplement to your routine if you’re concerned about a deficiency.