It's Not Just About Vitamin D: The Benefits of Sunlight

Sunlight carries a reputation focused on its risks. Concerns about excessive sun exposure and its link to skin cancer have prompted widespread use of sunscreen, yet we can’t forget to consider the many benefits sunlight provides.

For instance, sunlight is a critical factor in the body’s natural production of vitamin D. This process begins when ultraviolet B (UVB) rays interact with cholesterol in skin cells, triggering the synthesis of this essential vitamin. Vitamin D plays a vital role in supporting bone health, immune function, and overall well-being.

With sufficient sunlight exposure, your body can produce most of the vitamin D it requires. For individuals who cannot spend extended time outdoors, vitamin D supplementation is a practical alternative. However, sunlight offers more than just vitamin D; its additional health benefits make it worthwhile to aim for regular, moderate exposure to natural light each day.

All the Benefits of Sunlight Beyond Vitamin D

Sunlight has a ton of benefits beyond vitamin D. Here are some of the perks people could be enjoying if they just get outside more:

Better Sleep

Sunlight exposure regulates the circadian rhythms (natural cycles that dictate sleep-wake patterns). People who get enough sunlight during the day have increased serotonin levels in the brain. Serotonin is a hormone that makes people feel happier and promotes a sense of well-being. 

When daylight fades to darkness, the serotonin is changed into melatonin, a hormone that promotes better sleep. Adequate daylight exposure can help reset the internal clock, leading to an easier time falling asleep, an easier time staying asleep, longer sleep duration, and higher sleep quality.

Weight Loss

Research on rats suggests that sunlight can promote weight management. Exposure to sunlight has been linked to improved circulation, which can enhance metabolic processes.

Additionally, sunlight seems to be a factor in the reduced risk of non-alcoholic fatty liver disease, glucose intolerance, insulin resistance, and even certain types of cancer.

Emotional Well-Being

Sunlight exposure may positively impact mood, emotional well-being, and mental health. Endorphin and hormone release triggered by sunlight can lead to feelings of calmness, happiness, and relaxation. Sun exposure has also been associated with a lower risk of depression and anxiety disorders, like seasonal affective disorder (SAD). Additionally, lack of sunlight has been shown to promote a depressive effect on mental health.

Eye Health

Too much sun can hurt human eyes, but not enough of it can make transitioning between light and dark difficult and even contribute to myopia (nearsightedness). Getting enough sunlight helps the eye distinguish between light and dark and regulate vision accordingly. Sunlight also regulates dopamine production in the retina, which can promote better eye shape and help prevent myopia.  

Energy Levels

Many people report feeling more energy and enthusiasm after spending time outdoors in the sun. Sunlight helps stimulate the production of hormones in the body—specifically, the ones that make you feel more alert, happy, and energized. 

Innate Immune Function 

Exposure to UV rays is responsible for the production of nitric oxide (NO) in the skin.  NO is an important vasodilator that may be mechanistically responsible for the calm-inducing effects of time spent in the sun. In addition, NO is a critical and fundamental constituent of the innate immune response.

How Much Is Enough?

The amount of sunlight needed varies depending on several factors. Location and time of year can dictate how many hours of sunlight are available. Skin tone can affect how much sunlight a person should try to get. Overall, 10 to 15 minutes a day in the sun is sufficient for people with lighter skin, while people with more melanated skin may need a little longer to get enough sunlight. 

A low-SPF sunscreen can help people with very fair skin from burning even in early morning sunlight. However, sunscreen shouldn’t be overapplied, or it may block some of the health benefits of sunlight during this short period.   

Some people find it almost impossible to get enough sun. These people include the housebound, those who work nights and sleep during the day, people who live in very high or very low latitudes, and those who live where it is frequently rainy. For these groups, dietary sources of vitamin D-boosted beverages or other consumer packaged goods applications can help. 

Readily Available Sunlight: IsoCaps VITAL

Spoke Sciences’ water-dispersible IsoCAPS VITAL delivers a consistent form of vitamin D for ready absorption. Just one milliliter of IsoCaps VITAL provides 100 percent of the required daily allowance of vitamin D. This liquid vitamin D-form product is geared for maximum bioavailability and can be incorporated into the water phase of all types of beverages.

To learn more about IsoCaps VITAL, contact the Spokes Science team for more information.