What to Wear to Get Vitamin D from the Sun?

October 29, 2025 •

4 min read

Studies have found that daily use of sunscreen does not typically lead to vitamin D deficiency, a common misconception that often prevents people from seeking adequate sun protection. This article explores what to wear to get vitamin D from the sun while safely navigating sun exposure for maximum health benefits.

Quick Summary

The body synthesizes vitamin D from direct UVB exposure on the skin, a process blocked by most clothing and sunscreen. Short, strategic sun sessions with minimal coverage are effective, but skin tone, location, and season influence the amount of exposure needed.

Key Points

Minimal Clothing: Exposing more skin, such as arms and legs, is necessary for effective vitamin D synthesis from the sun.
Loose-Fitting Attire: Wear shorts, tank tops, or swimwear during short sun sessions to allow for greater skin exposure.
Fabric Matters: Dense, tightly woven fabrics and dark colors block more UVB rays, inhibiting vitamin D production more than light, loose weaves.
Use Sunscreen Wisely: Brief unprotected sun exposure (10-15 mins) can stimulate vitamin D production, but always follow up with sunscreen for longer periods to prevent sun damage and skin cancer.
Consider Other Factors: Time of day, season, latitude, and skin tone all affect how much sun exposure is needed for adequate vitamin D synthesis.
Supplements are an Option: In many cases, especially during winter or for those with darker skin or limited sun exposure, vitamin D supplements are a reliable alternative.
Listen to Your Body: Don't overdo sun exposure, as your body self-regulates vitamin D production and prolonged exposure only increases skin cancer risk, not vitamin D benefits.

Understanding Vitamin D Synthesis and Clothing

Vitamin D is a crucial nutrient for bone health, immune function, and overall well-being. While it can be obtained from diet and supplements, the most natural method is through sun exposure. This process occurs when ultraviolet B (UVB) rays from sunlight interact with a cholesterol compound in the skin, converting it into previtamin D3, which is then processed by the body. However, the efficiency of this process is heavily influenced by how much skin is exposed to the sun and what, if anything, is covering it.

The Direct Link Between Skin Exposure and Vitamin D Production

For the body to produce vitamin D, sunlight must reach bare skin. Any barrier, including standard clothing, acts as a filter that blocks UVB rays. The effectiveness of this block depends on several factors:

Fabric weave: A tight, dense weave, like that found in denim or heavy synthetics, blocks more UV radiation than a loose weave, like a thin cotton t-shirt.
Fabric color: Darker colors absorb more UV radiation, preventing it from reaching the skin. In contrast, lighter colors reflect more UV light, though they still provide significant protection.
Condition of fabric: Frayed, faded, or old garments offer less sun protection than new, well-maintained ones.
Wetness: Wet fabric provides less UV protection than dry fabric.

Wearing a heavy, dark, long-sleeved shirt and pants will completely inhibit vitamin D production, while a loose, light-colored t-shirt will also significantly reduce synthesis. For effective vitamin D production, a larger area of exposed skin is necessary.

Recommended Wardrobe for Maximum Absorption

Experts recommend exposing the face, arms, and legs for 10 to 30 minutes, a few times a week, to get sufficient vitamin D. Minimal and loose-fitting clothing is ideal. Examples of outfits include:

For women: A tank top or short-sleeved shirt with shorts or a skirt is an easy option. Swimsuits are also very effective, as they expose a large surface area of skin.
For men: A sleeveless shirt and shorts will expose the necessary skin on the arms and legs. Going shirtless for a short period is also an option.
General options: Any outfit that allows for significant exposure of the limbs and back, such as a sports bra and shorts for a quick outdoor workout, will work well. The key is to select clothing that facilitates exposure rather than hinders it.

Those with naturally very dark skin, who have higher levels of melanin that act as a natural sunblock, require more sun exposure time—sometimes three to six times longer than those with lighter skin.

Comparison of Clothing for Vitamin D Synthesis


Clothing Type	UVB Ray Transmission	Vitamin D Synthesis Potential	Best Use Scenario
Swimsuit / Bikini	Highest	Highest	Short, targeted sun sessions (10-15 minutes) during peak UV times.
Tank Top & Shorts	High	High	Effective for daily, sensible sun exposure. Allows significant skin surface area for synthesis.
Thin, Loose T-Shirt	Moderate	Limited to Moderate	Allows some rays through, but the effect is reduced. A good option when balancing sun protection with modest exposure.
Long Sleeves & Pants	Very Low	Minimal to None	Blocks almost all UVB rays. Should be avoided when seeking to produce vitamin D.
UV-Transparent Fabric	High (Targeted)	Moderate to High	Specialized clothing designed to pass UVB rays while blocking harmful UVA. Rare and not widely available.

Time of Day and Other Variables

The time of day, season, and geographical location play a significant role in vitamin D production. Midday is typically the best time, as the sun is at its highest and the UVB rays are most intense. However, this is also when the risk of sunburn is highest, so moderation is key. Living further from the equator means that UVB rays are weaker, especially during winter months, making sun-derived vitamin D less feasible.

The Sunscreen Conundrum

While sunscreen is crucial for preventing skin cancer by blocking UV rays, it also blocks UVB rays and, theoretically, inhibits vitamin D synthesis. However, in practice, people rarely apply enough sunscreen or reapply it often enough to block 100% of UVB rays. Many people can still achieve sufficient vitamin D levels while using sunscreen, particularly during short, intentional exposures. Some experts suggest a brief, 10 to 15-minute period of unprotected sun exposure before applying sunscreen for longer periods outdoors.

Conclusion: Balancing Sun and Skin Health

Choosing what to wear to get vitamin D from the sun is a balancing act between maximizing production and minimizing skin cancer risk. Short, consistent periods of exposing a large surface area of skin, such as arms, legs, and back, are most effective. During these brief windows, wearing minimal clothing like shorts and a tank top is ideal. Following these sessions with proper sun protection, including sunscreen and covering up with clothing, is a prudent strategy. Remember that factors like location, time of year, and skin tone will affect the duration needed. For those in higher latitudes, with darker skin tones, or who have limited sun exposure, relying solely on sunlight for vitamin D can be challenging, making fortified foods or supplements an important part of a healthy lifestyle. Consult with a healthcare provider to determine the best approach for individual needs. For more information on sun safety, consider visiting authoritative sources like The Skin Cancer Foundation.

The Skin Cancer Foundation

Frequently Asked Questions

No, standard clothing effectively blocks the UVB rays from the sun that are necessary for your skin to produce vitamin D. For synthesis to occur, direct sunlight must reach your bare skin.

To get enough vitamin D, you should expose large areas of skin like your face, arms, legs, and back. For effective synthesis, some experts suggest exposing about a third of your skin's surface area.

Darker, more vivid colors absorb more UV rays, providing better protection but also blocking more UVB needed for vitamin D synthesis. Lighter colors reflect more light, but still significantly block UV rays.

Yes, wet fabric offers less sun protection than dry fabric. However, to absorb sufficient UVB rays for vitamin D, bare skin exposure is still the most effective method.

The duration depends on several factors, including your skin tone, location, and the time of year. For many with light to medium skin, 10 to 30 minutes of midday sun exposure on the arms and legs a few times per week is often enough.

No, you cannot get vitamin D from the sun through a window. Standard commercial glass filters out almost all UVB rays, meaning no vitamin D synthesis will occur.

While some sunbeds can emit UVB radiation and produce vitamin D, many health experts do not recommend them. The risks of skin cancer from high UV exposure often outweigh the benefits of sunbed-generated vitamin D.