UV Safety Awareness: Protect Your Skin While Getting the Benefits of Sunshine
Summer is the perfect time to enjoy the outdoors, but spending too much time in the sun can increase your risk of skin damage, premature aging, and skin cancer. The good news is that you can enjoy the sunshine safely while still maintaining healthy vitamin D levels.
A common question we hear at Yonge + Eglinton Pharmacy is:
"If I need sunlight to make vitamin D, how much sun is actually safe?"
The answer may surprise you. According to Canadian health experts, you do not need to intentionally sunbathe to maintain healthy vitamin D levels, and protecting your skin from UV damage should always be a priority.
Why Do We Need Sunlight?
Sunlight plays an important role in helping our bodies produce vitamin D, a nutrient that is essential for:
Building and maintaining strong bones and teeth
Supporting muscle function
Helping the immune system work properly
Supporting overall health
When ultraviolet B (UVB) rays from the sun reach your skin, they trigger the production of vitamin D. However, the amount of sun needed varies greatly depending on factors such as:
Your skin tone
The season
The time of day
Your age
Where you live in Canada
Whether you're wearing sunscreen or protective clothing
Because these factors vary so much, there is no single amount of sun exposure that is considered both effective for vitamin D production and safe for everyone.
Is There a Safe Amount of Time in the Sun?
Many people believe they need to spend long periods in direct sunlight to produce enough vitamin D. Fortunately, that's usually not necessary.
Health Canada notes that it is not recommended to intentionally seek UV exposure as a way to obtain vitamin D. Even short periods of intense UV exposure can damage the skin.
During the Canadian summer, many people receive incidental sun exposure simply by walking the dog, gardening, commuting, or enjoying outdoor activities. This everyday exposure often contributes to vitamin D production without intentionally sunbathing.
For individuals who may be at higher risk of vitamin D deficiency—including older adults, people with darker skin, those who spend little time outdoors, or those who cover most of their skin—a healthcare provider may recommend vitamin D supplements instead of additional sun exposure.
Understanding the UV Index
The UV Index measures the strength of ultraviolet radiation from the sun.
As the UV Index increases, so does your risk of skin damage.
UV Index Guide
0–2 (Low): Minimal protection generally required.
3–5 (Moderate): Protection is recommended.
6–7 (High): Reduce time in the midday sun and use sun protection.
8–10 (Very High): Extra protection is essential.
11+ (Extreme): Avoid unprotected sun exposure whenever possible.
In many parts of Canada during the summer, the UV Index commonly reaches 6 to 9 between late morning and mid-afternoon.
Why Is UV Exposure a Concern?
Ultraviolet radiation damages skin cells, even when you don't notice a sunburn.
Too much UV exposure can lead to:
Sunburn
Premature wrinkles and age spots
Eye damage, including cataracts
Weakened skin immune function
Increased risk of skin cancer, including melanoma
Skin damage builds up over your lifetime, making daily sun protection an important habit.
How to Protect Yourself
1. Wear Sunscreen Every Day
Sunscreen is one of the most effective ways to protect your skin.
Choose a sunscreen that is:
Broad-spectrum (protects against UVA and UVB rays)
SPF 30 or higher
Water-resistant if swimming or sweating
Apply sunscreen:
About 15–30 minutes before going outside
Generously to all exposed skin
Reapply every 2 hours
Reapply after swimming, sweating, or towel drying
Remember areas that are commonly missed:
Ears
Back of the neck
Lips (use SPF lip balm)
Tops of the feet
Scalp (if hair is thin)
2. Dress for Sun Protection
Clothing provides excellent protection.
Consider wearing:
Long-sleeved lightweight shirts
Long pants or skirts
A wide-brimmed hat
UV-protective sunglasses
3. Seek Shade
When the UV Index is 3 or higher, seek shade whenever possible, especially between 11 a.m. and 3 p.m., when UV radiation is usually strongest in Canada.
Trees, umbrellas, and covered patios can all help reduce exposure.
4. Check the UV Index
Many weather apps and Environment and Climate Change Canada forecasts include the daily UV Index.
Making it part of your daily routine can help you decide when extra protection is needed.
Does Sunscreen Prevent Vitamin D Production?
This is a common concern.
Although sunscreen can reduce UVB exposure under laboratory conditions, studies have found that people who use sunscreen regularly generally maintain adequate vitamin D levels because sunscreen is rarely applied perfectly or completely blocks UV exposure during normal daily activities.
Health experts continue to recommend sunscreen because its proven benefits in preventing skin damage and reducing skin cancer risk far outweigh any small effect on vitamin D production.
Getting Vitamin D Safely
Rather than relying on intentional sun exposure, Canadians are encouraged to obtain vitamin D through:
Foods such as fortified milk, fortified plant-based beverages, eggs, and fatty fish (such as salmon and trout)
Vitamin D supplements when recommended by a healthcare professional
Infants, older adults, and some other groups may require supplementation.
If you're unsure whether you're getting enough vitamin D, speak with your pharmacist or healthcare provider.
The Bottom Line
Sunshine is part of a healthy lifestyle, but protecting your skin should always be a priority.
Instead of tanning or spending long periods in direct sunlight, enjoy outdoor activities while practicing smart sun safety:
Check the UV Index.
Wear SPF 30 or higher sunscreen.
Cover up with protective clothing.
Seek shade during peak UV hours.
Get vitamin D primarily through food and supplements when needed.
These simple habits can help you enjoy the outdoors while reducing your lifetime risk of skin damage and skin cancer.
How Yonge + Eglinton Pharmacy Can Help
Our pharmacists are here to help you stay healthy all year long.
We can help you:
Recommend sunscreens for babies, children, and sensitive skin.
Answer questions about vitamin D supplements.
Help you select the appropriate vitamin D dose based on your individual needs.
Provide advice on protecting your skin while enjoying outdoor activities.
Whether you're planning a vacation, spending time outdoors this summer, or simply have questions about sun safety, we're here to help.
Visit Yonge + Eglinton Pharmacy or speak with one of our pharmacists for personalized advice on sun protection and vitamin D.
References:
https://www.canada.ca/en/health-canada/services/sun-safety.htmlhttps://www.canada.ca/en/health-canada/services/nutrients/vitamin-d.htmlhttps://www.canada.ca/en/public-health/services/health-promotion/childhood-adolescence/stages-childhood/infant-feeding/nutrition-healthy-term-infants-recommendations-birth-six-months.htmlhttps://dermatology.ca/public-patients/sun-protection/https://cancer.ca/en/cancer-information/reduce-your-risk/be-sun-safe
