Do you get vitamin C from the sun? Separating the Myth from the Fact

October 25, 2025 •

4 min read

Over 35% of American adults may have a vitamin D deficiency, a fact that often leads to confusion about how our bodies absorb other essential nutrients like vitamin C. While sunlight is crucial for synthesizing the “sunshine vitamin,” the persistent question—do you get vitamin C from the sun?—is based on a common misconception. This article separates fact from fiction to clarify the true sources of these vital vitamins.

Quick Summary

The sun is a primary source for vitamin D production in the skin, but it provides no vitamin C. Humans must consume vitamin C through a balanced diet of fruits, vegetables, and supplements. Understanding the distinct roles and sources of these vitamins is key for proper nutrition and overall health.

Key Points

Sunlight does not provide Vitamin C: The sun's UV rays trigger the body's synthesis of Vitamin D, a different nutrient entirely.
Dietary sources are essential for Vitamin C: As humans cannot produce it, Vitamin C must be consumed through a diet rich in fruits, vegetables, and, if necessary, supplements.
Vitamin C is an antioxidant: It plays a crucial role in immune function, collagen formation, and protecting the skin from damage caused by free radicals.
Vitamin D is crucial for bone health: Produced in the skin upon sun exposure, it enables the body to absorb calcium and phosphorus for strong bones.
Deficiency symptoms differ: A lack of Vitamin C causes scurvy, while a Vitamin D deficiency can lead to rickets and weakened bones.
Safe sun exposure is a balanced act: Short, regular periods of sun exposure are beneficial for Vitamin D production, but prolonged exposure should be avoided or protected against to prevent skin damage.

The Sun and Vitamin D: How the “Sunshine Vitamin” Is Made

It’s a widespread belief that sunlight is the source of all sun-related vitamins. The reality is more nuanced, as sunlight only facilitates the production of one specific vitamin in the body: vitamin D. When ultraviolet B (UVB) rays from the sun hit the skin, they trigger a complex process. A precursor to vitamin D, a form of cholesterol, is converted into an inactive version of vitamin D3. This inactive compound then travels to the liver and kidneys, where it is transformed into its active form for the body to use.

Several factors influence how much vitamin D your body can produce from sun exposure. Skin tone is a major factor; individuals with darker skin have more melanin, a natural pigment that acts like sunscreen, and therefore require more time in the sun to produce the same amount of vitamin D as those with lighter skin. Location and season also play a significant role, as UVB intensity decreases the farther you are from the equator and during winter months. Time of day matters as well, with midday often being the most effective period for synthesis.

Unpacking the Mystery: Where Does Vitamin C Truly Come From?

Unlike most animals, humans lack the enzyme necessary to produce our own vitamin C. This means we are entirely dependent on external sources to meet our body's daily needs. Vitamin C is a water-soluble antioxidant that plays a vital role in immune function, skin health, and collagen synthesis.

The most effective and natural way to obtain vitamin C is through a diet rich in fruits and vegetables. Many sources are readily available, including:

Citrus fruits: Oranges, lemons, and grapefruits are classic sources, but they are far from the only ones.
Bell peppers: Red and green peppers are exceptionally high in vitamin C, often containing more than an orange.
Berries: Strawberries, blueberries, and blackcurrants are excellent choices.
Cruciferous vegetables: Broccoli, Brussels sprouts, and cauliflower all provide a healthy dose.
Other sources: Kiwi fruit, tomatoes, and leafy greens like spinach and cabbage also contribute to your daily intake.

It's worth noting that vitamin C is sensitive to heat, so prolonged cooking can reduce its content in food. Consuming raw fruits and vegetables is the best way to maximize your intake. For those who cannot get enough through diet, supplements are a viable option, with ascorbic acid being the most common form.

Vital Functions and Deficiency Symptoms

Both vitamin C and vitamin D are essential for health but fulfill very different roles. Confusion between them is a common dietary misstep.

Comparison of Vitamin C and Vitamin D


Feature	Vitamin C	Vitamin D
Classification	Water-soluble vitamin	Fat-soluble vitamin (prohormone)
Primary Source	Dietary intake (fruits and vegetables)	Sunlight exposure (synthesis in skin)
Other Sources	Supplements, fortified foods	Oily fish, eggs, fortified dairy, supplements
Key Functions	Antioxidant, immune support, collagen synthesis	Calcium absorption, bone health, immune regulation
Body Storage	Not stored for long; excess excreted	Stored in fat cells
Toxicity Risk	Low, excess is eliminated	Higher with excessive supplements
Deficiency Disease	Scurvy	Rickets (in children), Osteomalacia (in adults)

The Risks of Insufficient Nutrient Intake

Just as with any nutrient, deficiencies in vitamin C or D can lead to serious health consequences.

Signs of Vitamin C Deficiency (Scurvy)

Fatigue and weakness
Muscle and joint pain
Bruising easily
Bleeding gums and loose teeth
Poor wound healing

Signs of Vitamin D Deficiency

Weakened bones and increased fracture risk
Osteoporosis
Muscle weakness
Low energy and mood changes

Integrating Proper Nutrition and Sun Exposure

For optimal health, it's essential to get both vitamins from their appropriate sources. Here are some actionable steps:

Prioritize dietary vitamin C: Ensure your diet includes a variety of vitamin-C-rich fruits and vegetables, especially consuming them raw or lightly steamed to preserve content.
Get safe sun exposure for vitamin D: Aim for short, regular periods of unprotected sun exposure on your face, arms, and legs, especially during midday, to stimulate vitamin D production. Consult a healthcare provider for personalized recommendations on duration and safety based on your skin type and location.
Consider supplementation: If you live in a region with limited winter sunlight, have darker skin, or are at high risk of deficiency, supplements can help fill the gap.
Protect your skin when needed: Beyond the short period for vitamin D, use sunscreen to protect against excessive UV exposure, which can cause skin damage.

Conclusion

While the sun is our most significant natural source of vitamin D, it does not provide us with vitamin C. The human body has distinct methods for acquiring and utilizing these two essential nutrients. By understanding this fundamental difference, individuals can build a more informed and balanced nutritional strategy. Combining safe sun exposure with a rich diet of fruits and vegetables ensures you get the benefits of both the 'sunshine vitamin' and the immunity-boosting power of vitamin C for a healthy body and strong immune system. For more detailed information on vitamin C's role in skin health, visit the Linus Pauling Institute website.

Frequently Asked Questions

No, you cannot get any vitamin C from sun exposure. Vitamin C must be consumed through your diet, primarily from fruits and vegetables, as your body cannot synthesize it.

Vitamin C is water-soluble and must be obtained from food, serving mainly as an antioxidant and for collagen synthesis. Vitamin D is fat-soluble, synthesized in the skin from sun exposure, and is crucial for calcium absorption and bone health.

Excellent sources of vitamin C include bell peppers, citrus fruits (oranges, lemons), strawberries, kiwi, broccoli, and Brussels sprouts. Consuming these raw or lightly cooked is best to preserve their vitamin content.

Early symptoms can include feeling tired and weak, aching muscles and joints, and bruising easily. Severe deficiency leads to scurvy, characterized by bleeding gums and poor wound healing.

Yes, sunscreen blocks the UVB rays necessary for vitamin D production in the skin. For this reason, experts recommend short, unprotected periods of sun exposure, followed by sunscreen application for longer durations.

It is very difficult to overdose on Vitamin C from food alone. As a water-soluble vitamin, any excess is typically excreted in the urine. However, very high doses from supplements can cause digestive issues and, in rare cases, kidney stones.

Low vitamin D can lead to weakened bones, increasing the risk of fractures and conditions like osteoporosis. It can also contribute to low energy, muscle weakness, and a weakened immune system.