Summer isn’t just the season of sun hats and Aperol spritzes. It’s also nature’s limited-time offer on one of the most vital nutrients we often forget we need: vitamin D. Nearly half of Americans are deficient, and that number jumps in the winter or for anyone who spends more time under LED lighting than actual sunlight. Understanding the causes of vitamin D deficiency symptoms is essential, especially for those living in colder climates or spending long hours indoors.
At JetSet Meds, we believe travel and health are inseparable. So whether you’re on a rooftop in Rome or hiking in the Andes, understanding how to get the right dose of vitamin D—without damaging your skin—is key. This is particularly important for travelers dealing with jet lag, as maintaining optimal vitamin D levels can help regulate sleep cycles and reduce fatigue.
Why Vitamin D Should Be on Your Radar
Vitamin D is foundational. It helps regulate mood, supports immune system support, strengthens bones, and may even accelerate wound healing. When your levels drop, your energy, immunity, and mental clarity often go with it. The connection between vitamin D and mood is especially well-documented, with low levels linked to seasonal affective disorder and general mood disturbances.
Here’s what low vitamin D can lead to:
- Lower immune defenses and higher risk of infections
- Fatigue and sluggishness
- Thinning hair and slower wound healing
- Decreased bone density (hello, fractures)
- Mood disturbances like irritability or low-grade depression
If you travel often—especially across time zones and climates—your body needs stability. Keeping vitamin D optimized can be a stealth health hack that helps your system stay regulated on the go. Many seasoned travelers now consider it a core part of their travel wellness toolkit.
Sunshine vs. Skin Damage: Finding the Sweet Spot
Yes, the sun is your skin’s natural way to make vitamin D—but it’s a delicate balance. Too little, and you stay deficient. Too much, and you increase your risk of skin cancer and premature aging. This is why understanding sun exposure guidelines is essential.
Here’s what the science supports:
- 10–15 minutes of direct sun exposure, 2–3 times a week, may be sufficient for fair-skinned individuals.
- Those with darker skin tones may need more frequent or longer exposure to synthesize the same amount of vitamin D.
- UVB rays—what your skin uses to make vitamin D—are strongest between 10 AM and 4 PM.
- The further you are from the equator, the harder it is to get enough vitamin D from sun alone.
And here’s the kicker: sunscreen blocks UVB rays, meaning your SPF routine (as essential as it is) can also reduce your body’s ability to produce vitamin D. So, how do you strike a balance?
Smart Solutions for Modern Sun Seekers
At JetSet Meds, we’re big fans of intentional exposure—short, controlled bursts of sunlight to boost vitamin D, supported by lab-tested supplements for consistent baseline health. Here’s how we recommend navigating this:
- Sun Strategically
Aim for direct sun exposure without sunscreen on your arms and legs for 10–15 minutes, then layer on SPF 30+ afterward if you’re staying outside longer. Shade breaks and stylish cover-ups? Always in fashion. For those wondering how much vitamin D absorption actually occurs during short sun sessions, research shows it can be surprisingly effective.
- Know Your Numbers
The only way to know if your levels are optimal is to test. If you're unsure, ask your doctor to run a 25(OH)D blood test, often simply called a vitamin D test. Then supplement smartly. This is especially crucial for travelers who experience frequent fatigue or immune dips—symptoms that may be tied to insufficient vitamin D.
- Supplement with Confidence
If you’re indoors a lot, travel across time zones, or simply want to ensure consistency, JetSet Meds offers a pharmaceutical-grade vitamin D3 supplement designed for absorption and bioavailability. It’s what we personally use before long-haul flights and winter getaways. Proper vitamin D supplement dosage can vary based on your blood test results and health needs, so consulting a healthcare professional is recommended.
- Protect Your Skin Like a Pro
Use a broad-spectrum SPF 30+ (and reapply every 2 hours). Choose UV-protective clothing and polarized sunglasses for peak style and safety. Replenish your skin’s defenses from within. Our JetSet Hair, Skin & Nails Gummies are packedwith collagen support and antioxidant protection for travelers who don’t want to choose between glow and grit. It’s also worth noting the synergy between vitamin D and skin health, especially for those dealing with dryness or sensitivity.
Don’t Forget Dietary Sources
While sunlight and supplements are critical, incorporating vitamin D rich foods into your diet adds another layer of support. Think salmon, egg yolks, fortified cereals, and mushrooms exposed to sunlight. These can provide a steady source of vitamin D, especially when travel or weather limits your sun exposure.
Final Boarding Call
Vitamin D might not be the first thing you pack—but it should be one of the first things you think about when optimizing your wellness routine. A little sunlight goes a long way, and with the right approach, you can harness its benefits without the burn.
From supporting immune function and enhancing mood to strengthening bones and aiding jet lag recovery, vitamin D is your undercover wellness ally. Whether through smart sun exposure, a high-quality vitamin D3 supplement, or including vitamin D and bone health strategies in your daily regimen, it pays to be intentional.
Stay strong. Stay glowing. And wherever your passport takes you, keep your health one step ahead.
Travel Well