Safe Sun Exposure Boosts Your Vitamin D

| June 18, 2016

As I mentioned in my last blog post, a good level of vitamin D can extend your life expectancy and help protect you from type 2 diabetes. If you already have type 2 diabetes, vitamin D can lower your blood sugar and insulin levels and reduce insulin resistance. And if you have type 1, it can help you to reduce the amount of insulin you need to inject, as I reported here.

Vitamin D also benefits cancer prevention, heart health, blood pressure, bone and joint health, the immune system, dementia, depression and a whole lot more. So getting your vitamin D to the optimum level is one of the best things you can do for overall good health and disease prevention.

The problem in many people’s minds is that although the sun is our natural source of vitamin D, it has also become associated with skin cancer. In fact, malignant melanoma, the most dangerous kind of skin cancer, doesn’t appear to be directly related to recent sun exposure and using sunscreen doesn’t prevent it. But having a good level of vitamin D can definitely help protect you!

Here are my top tips for safely building up your vitamin D:

  • Between May and September, whenever the weather allows, briefly get the sun on as much of your body as you can, between the hours of 11 am and 3 pm
  • By briefly, I mean 10 to 15 minutes on your back and the same on your front; but if your skin is very sun-sensitive, start with 5 to 10 minutes each side
  • As you build up a good tan, gradually extend these exposure times to 20-30 minutes
  • Never allow your skin to get sunburnt; beyond the above exposure times, get into the shade or put on a hat and loose clothing
  • Protect your skin from within by taking antioxidants, such as vitamin E, vitamin C, astaxanthin and resveratrol
  • Top up your vitamin D, particularly in winter, by taking 2000 to 4000 IU of vitamin D3 daily

Eating a healthy diet of natural foods also helps to protect your skin. On the other hand, a junk food diet can cause damage in the body similar to that seen with type 2 diabetes, as I tell you in my next blog post.

Wishing you the best of health,

Martin Hum
PhD DHD Nutritionist
for Real Diabetes Truth

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Bear in mind we are not addressing anyone’s personal situation and you should rely on this for informational purposes only. Please consult with your own physician before acting on any recommendations contained herein.


1. Planta MB. Sunscreen and melanoma: is our prevention message correct? J Am Board Fam Med. 2011; 24(6):735-739.

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Category: Vitamins and Nutrients

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