Posted by GoodEats Nutrition
The UAE's cooler months, roughly October to March, are the most practical time of year to get regular, short sun exposure, which is how most people make vitamin D. Combine sensible time outdoors with vitamin D-containing foods, and ask your doctor about a blood test if you have not had one recently. If your level is low, follow their advice on supplements rather than guessing at doses.
The sunshine paradox, briefly
Low vitamin D is common across the Gulf, despite the sunshine. We covered why in The Nutrient Gap Most GCC Adults Don't Know They Have: long hours indoors and in cars, avoiding the summer heat, covering clothing, and sunscreen all reduce how much UVB light reaches the skin.
Summer makes this worse because almost nobody wants to be outside at midday when it is 45°C. Winter changes the equation.
Why winter is your window
Your skin makes vitamin D when it is exposed to UVB light. At the UAE's latitude, UVB is available year-round, so the sun is still strong enough in winter. What changes is that being outside becomes comfortable. Walks, outdoor cafes, beach mornings, park weekends and desert trips all return.
That makes October to March the best season to build habits that involve daylight.
How much sun is enough?
There is no single answer. The amount of vitamin D you make depends on skin tone, how much skin is exposed, time of day, age and body weight. Darker skin needs longer exposure to make the same amount. Older adults make less.
A practical, cautious approach:
- Aim for regular, short exposure rather than long sessions. Several times a week is more useful than one long beach day.
- Expose arms and legs where appropriate, rather than just face and hands.
- Never burn. Sunburn damages skin and increases skin cancer risk. Use sunscreen for longer periods outdoors, and follow your dermatologist's advice if you have a skin condition or history of skin cancer.
Food sources of vitamin D
Few foods are naturally rich in vitamin D, so diet alone rarely fixes a deficiency, but it helps:
- Oily fish such as salmon, sardines and mackerel
- Egg yolks
- Fortified foods, such as some milks, plant milks, yoghurts and cereals. Check the label
- Mushrooms exposed to UV light
Get tested rather than guessing
The standard blood test measures 25-hydroxyvitamin D. It is widely available in UAE clinics and labs. Knowing your number lets your doctor recommend the right dose and duration if you need a supplement, and recheck later.
This matters because vitamin D is fat-soluble and can build up. Very high doses taken without supervision can cause problems. More is not always better.
Vitamin D also does not work alone. Magnesium is involved in vitamin D metabolism, and calcium works alongside it for bone health. If iron or B12 also flag on your results, read our piece on iron absorption.
Where GoodGreens fits
GoodGreens is a daily greens powder with more than 60 superfoods, vitamins and minerals. Its published ingredient list includes vitamin D3 (cholecalciferol) alongside vitamins A, C, E and B vitamins, plus calcium and magnesium. It is designed as a daily nutrient gap-filler, not as a treatment for diagnosed vitamin D deficiency. If your test shows a deficiency, your doctor may recommend a dedicated vitamin D supplement; let them know about any other supplements you take, including greens powders.
Who is more likely to run low?
Some people are more likely to have low vitamin D and may want to ask about testing sooner:
- People who spend most of the day indoors, including office workers and shift workers
- People with darker skin, who need longer sun exposure to make the same amount
- Those who cover most of their skin outdoors
- Older adults, whose skin makes vitamin D less efficiently
- People living with obesity, as vitamin D is stored in fat tissue
- Pregnant and breastfeeding women
- People with conditions that affect fat absorption, such as coeliac or inflammatory bowel disease
Babies and young children have their own guidance, so ask your paediatrician rather than applying adult advice.
Simple winter habits that help
- Take morning coffee or breakfast outdoors at the weekend.
- Swap one indoor gym session a week for an outdoor walk, run or cycle.
- Walk to nearby errands while the weather allows.
- Plan family time in parks and on beaches; kids benefit too.
- Book a vitamin D test if your last one was more than a year ago, or you have never had one.
One change to try this week
Pick three mornings this week to spend 15 to 20 minutes outside, with arms uncovered where you are comfortable doing so. Put them in your calendar like a meeting.
This article is general information, not medical advice. If you have a digestive or other health condition, are pregnant or breastfeeding, or take regular medication, check with your doctor or a registered dietitian before changing your diet or adding a supplement.
Frequently asked questions
Can you get vitamin D from the sun in the UAE in winter?
Yes. At the UAE's latitude UVB light is available year-round. Winter simply makes it more comfortable to spend time outdoors, which is why it is a good season to build daylight habits.
How long should I stay in the sun for vitamin D?
It depends on skin tone, skin exposed, age and time of day. Regular short exposure several times a week is more useful than occasional long sessions. Never let your skin burn.
Which test checks vitamin D levels?
A blood test for 25-hydroxyvitamin D. It is widely available in UAE clinics and laboratories. Your doctor can interpret the result and advise on next steps.
Can I take high-dose vitamin D without a test?
It is better not to. Vitamin D is fat-soluble and can accumulate, so high doses should be based on a test result and medical advice.
Does GoodGreens contain vitamin D?
Yes, vitamin D3 (cholecalciferol) is listed in GoodGreens' published ingredient list. It is a daily nutrient gap-filler, not a treatment for diagnosed deficiency.
