Vitamin D is one of the most critical nutrients for immune function, hormone balance, bone health, and overall vitality—but not all vitamin D is created equal. According to Dr. Pompa, recent findings suggest that getting your vitamin D naturally from sunlight is far more beneficial—and safer—than relying solely on supplements.
When your skin is exposed to the sun, it initiates a process that allows your body to produce its own vitamin D3. This form of vitamin D stays in your body 2-3 times longer than synthetic versions, allowing for greater bioavailability and long-term utilization. In other words, sunlight doesn’t just give you vitamin D—it gives you a longer-lasting and more effective version of it.
However, modern habits have distanced many of us from regular sun exposure. Between indoor jobs, screen time, and excessive sunscreen use, our bodies are missing out on this free, natural source of health. While sunscreen is important for extended time in direct sun, applying it before your skin even has a chance to absorb sunlight blocks vitamin D production entirely. Dr. Pompa emphasizes: to reap the benefits, you need to get smart sun exposure—short periods without sunscreen, especially in the morning or late afternoon, when UV is lower but still effective.
One of the most overlooked aspects of vitamin D supplementation is how it affects other fat-soluble vitamins particularly vitamins A and K2. When taken in high doses without these counterparts, vitamin D can create a functional deficiency of the others. That means your body may have enough of them on paper, but they can’t do their job properly due to imbalance.
Vitamin K2 is critical for directing calcium to the bones where it belongs and keeping it out of arteries. Vitamin A supports immune function, vision, and cellular health. Together, these three fat-soluble vitamins work in synergy. Supplementing vitamin D without K2 and A can increase the risk of toxicity, especially at high levels.
Dr. Pompa explains that toxicity from natural vitamin D (via sunlight) doesn’t happen. Your body self-regulates production based on your needs. However, supplementing with high levels of synthetic D, especially over long periods, can push blood levels too high and lead to serious health risks like calcification of arteries or kidney damage.
Getting sun without sunscreen for 10–30 minutes a day (depending on your skin tone and location) is one of the most effective and safe ways to maintain optimal vitamin D levels. Aim for regular exposure, especially during times of the year when the sun is strong enough to trigger vitamin D production.
Get sun, get balance, and get smart. Your body knows what to do when you give it the right tools.
To learn more about Dr. Pompa and the Pompa Program, check out the website.
Disclaimer: Dr. Daniel Pompa is an expert health coach, author, speaker, trainer, and family man on a mission to bring answers to a hurting world.
Information provided is for general purposes and not intended to provide medical advice, diagnosis, or treatment. Please seek the advice of a healthcare professional for your specific health concerns. Individual results may vary. Statements are not intended to diagnose, prevent, treat, or cure any disease.
