When you think of vitamin D, you probably picture laying in the sun for hours. There’s a reason it’s called the “sunshine vitamin.” Vitamin D helps our digestive systems absorb calcium and phosphorus, making it a necessary nutrient to keep bones strong and healthy.

Due to the harmful effects the sun can have, it’s important to find vitamin D in other sources. Unprotected exposure to the sun’s ultraviolet (UV) rays can cause damage to the skin, eyes, and immune system.

The current recommended dietary allowance of vitamin D was created without sun exposure needed. So you don’t need to sit in the sun to get all your nutrients.

Suppose you eat a balanced diet with fatty fish, dairy products, and fortified cereal. In that case, you’re probably getting enough vitamin D. If you feel like you’re not getting enough, make an appointment with your primary care provider to check your Vitamin D levels. Depending on your results, over-the-counter supplements or a prescription may help.

If you want to boost your vitamin D with the sun, take precautions to keep yourself safe. Aim to get 10–30 minutes of midday sunlight several times per week to maintain healthy levels. While you’re out having fun in the sun, remember that the best way to prevent sunburn is to follow these tips from the American Academy of Dermatology:

• Generously apply a broad-spectrum, water-resistant sunscreen with an SPF of at least 30 to all exposed skin. Broad-spectrum sunscreen protects from both UVA and UVB rays. Re-apply about every 2 hours and after swimming or sweating.
• Wear protective clothing, such as a long-sleeved shirt, pants, a wide-brimmed hat, and sunglasses, whenever possible.
• Seek shade when you can. Remember that the sun’s rays are strongest between 10 am and 4 pm.
• Use extra caution near water as it reflects the sun’s damaging rays. This can increase your chance of sunburn.
• If you use tanning beds, consider limiting your use. UV light from the sun and tanning beds can cause skin cancer and wrinkling.
• Protect your lips with lip balm with at least SPF 15.
• Wear sunglasses with 100% UV protection on the label. These specific sunglasses block more than 99% of radiation and provide the most protection against UV rays.

Vitamin D is a unique vitamin that most people don’t get enough of, even though its essential for absorbing calcium and maintaining strong, healthy bones. It’s estimated that more than 40% of American adults have a vitamin D deficiency. That’s why getting enough sunlight and eating a balanced diet is essential for maintaining optimal vitamin D levels.