Whilst tanning beds can technically stimulate vitamin D production through ultraviolet B (UVB) radiation, they are neither safe nor recommended for this purpose. Most commercial sunbeds predominantly emit ultraviolet A (UVA) rays, which tan the skin but contribute minimally to vitamin D synthesis. The World Health Organization and Cancer Research UK strongly advise against using tanning beds for any health purpose, as the risks—including significantly increased skin cancer risk—far outweigh any potential vitamin D benefits. The NHS recommends obtaining vitamin D through safe sun exposure, dietary sources, and supplements when necessary, rather than through artificial UV devices.

Do Tanning Beds Provide Vitamin D?

Tanning beds can technically stimulate vitamin D production in the skin, but this does not make them a safe or recommended source of this essential nutrient. Whilst some tanning beds emit ultraviolet B (UVB) radiation—the wavelength responsible for triggering vitamin D synthesis—most commercial sunbeds predominantly emit ultraviolet A (UVA) rays, which tan the skin but contribute minimally to vitamin D production.

The amount of vitamin D generated from tanning bed use varies considerably depending on the equipment specifications, session duration, and individual skin type. However, the risks associated with artificial UV exposure far outweigh any potential vitamin D benefits. The World Health Organization, Cancer Research UK, and the British Association of Dermatologists all strongly advise against using tanning beds for any health purpose, including vitamin D supplementation.

It is important to understand that even if a tanning bed does produce some vitamin D, the intensity of UV radiation required poses significant health hazards. The UV exposure from tanning beds can be very high, with some devices emitting UV radiation several times stronger than midday summer sunlight. There is no such thing as a 'safe tan' from artificial UV sources, and the cumulative damage to skin cells begins with the very first exposure.

For individuals concerned about their vitamin D status, evidence-based alternatives exist that do not carry the cancer risks associated with tanning beds. The NHS recommends obtaining vitamin D through safe sun exposure, diet, and supplements when necessary, rather than through artificial UV devices.

How Your Body Produces Vitamin D Naturally

Vitamin D synthesis is a remarkable biochemical process that begins when UVB radiation penetrates the skin. When UVB rays (wavelength 290–315 nm) reach the epidermis, they convert 7-dehydrocholesterol, a cholesterol derivative naturally present in skin cells, into previtamin D₃. This compound then undergoes thermal isomerisation to form cholecalciferol (vitamin D₃), which enters the bloodstream.

Once in circulation, vitamin D₃ travels to the liver, where it is hydroxylated to form 25-hydroxyvitamin D [25(OH)D], the major circulating form used to assess vitamin D status in clinical practice. This metabolite then undergoes a second hydroxylation in the kidneys to produce 1,25-dihydroxyvitamin D [1,25(OH)₂D], the biologically active hormone that regulates calcium absorption, bone metabolism, immune function, and numerous other physiological processes.

Several factors influence natural vitamin D production:

• Latitude and season: In the UK (latitudes 50–60°N), UVB radiation is insufficient for vitamin D synthesis from approximately October through March

• Time of day: UVB intensity peaks between 11:00 and 15:00

• Skin pigmentation: Melanin absorbs UVB radiation, meaning individuals with darker skin require longer sun exposure to produce equivalent amounts of vitamin D

• Age: Vitamin D synthesis capacity declines substantially with age, with older adults producing up to 75% less vitamin D than younger individuals from the same UV exposure

• Body coverage: Clothing, sunscreen, and glass windows all prevent UVB from reaching the skin. Sunscreens with SPF15 block approximately 93% of UVB, SPF30 blocks about 97%, and SPF50 blocks about 98%, though real-world application may still allow some vitamin D synthesis

During UK summer months, exposing forearms and lower legs to midday sun for short periods several times weekly is generally sufficient for most fair-skinned individuals. Those with darker skin may require somewhat longer exposure. The NHS advises taking care not to burn and using sun protection if you stay in the sun for longer periods.

Risks of Using Tanning Beds for Vitamin D

The health risks associated with tanning bed use are substantial, well-documented, and begin with the first exposure. The International Agency for Research on Cancer (IARC) classifies UV-emitting tanning devices as Group 1 carcinogens—the same category as tobacco smoke and asbestos—based on conclusive evidence of their cancer-causing properties.

Skin cancer risk represents the most serious concern. Regular tanning bed use before age 35 increases melanoma risk by 59%, according to meta-analyses of epidemiological studies. Research suggests that each additional tanning session per year is associated with an increased melanoma risk. Tanning beds also significantly increase the risk of squamous cell carcinoma and basal cell carcinoma, the most common forms of skin cancer. The UK sees over 16,000 melanoma diagnoses annually, with artificial UV exposure contributing to a substantial proportion of cases.

Premature skin ageing (photoageing) occurs through UV-induced damage to collagen and elastin fibres in the dermis. This manifests as wrinkles, leathery texture, irregular pigmentation, and loss of skin elasticity—changes that are largely irreversible. Tanning bed users often develop these signs decades earlier than would occur through natural ageing.

Immediate adverse effects include:

• Burns and blistering from excessive exposure

• Eye damage, including photokeratitis ('arc eye') and cataracts if protective eyewear is not used

• Immune suppression, potentially reducing the body's ability to fight infections and detect abnormal cells

• Photosensitivity reactions in individuals taking certain medications (such as doxycycline, fluoroquinolones, thiazides, retinoids, and some antipsychotics)

Addiction-like behaviour has been documented, with some individuals developing psychological dependence on tanning, possibly related to endorphin release during UV exposure. This can perpetuate harmful behaviour despite awareness of risks.

Given these serious health consequences, no medical or public health authority recommends tanning beds as a vitamin D source. In the UK, the Sunbeds (Regulation) Act 2010 prohibits the use of sunbeds by individuals under 18, and sunbeds are regulated as consumer products under product safety legislation.

Safe and Effective Ways to Get Vitamin D in the UK

Maintaining adequate vitamin D status in the UK requires a multifaceted approach, particularly given the limited UVB availability during autumn and winter months. The UK Health Security Agency (UKHSA) and the NHS recommend a combination of safe sun exposure, dietary sources, and supplementation to meet the reference nutrient intake of 10 micrograms (400 IU) daily.

Sensible sun exposure during UK summer months (late March through September) can contribute to vitamin D stores. The NHS advises short periods of unprotected sun exposure on forearms, hands, and lower legs several times weekly between 11:00 and 15:00. This exposure should be brief enough to avoid reddening or burning, and sun protection should be applied if remaining outdoors longer. It is worth noting that the body can store vitamin D in fat and liver tissue, with summer reserves contributing to winter status.

Dietary sources provide limited but valuable vitamin D. Few foods naturally contain significant amounts, but key sources include:

• Oily fish (salmon, mackerel, sardines, herring): 7–25 μg per 100g portion

• Egg yolks: approximately 1.6 μg per egg

• Fortified foods: breakfast cereals, plant-based milk alternatives, fat spreads (check labels for vitamin D content)

• Red meat and liver: modest amounts (0.3–1 μg per serving) (Note: pregnant women should avoid liver due to its high vitamin A content)

Whilst dietary intake alone rarely meets requirements, incorporating these foods regularly supports overall vitamin D status.

Vitamin D supplements represent the most reliable method for maintaining adequate levels, particularly during winter months. The NHS recommends that everyone in the UK consider taking a daily supplement containing 10 μg (400 IU) of vitamin D during autumn and winter. Some groups should take supplements year-round, including individuals who are housebound, cover their skin for cultural reasons, or have darker skin. Supplements are available as vitamin D₃ (cholecalciferol) or D₂ (ergocalciferol), with D₃ generally considered more effective at raising blood levels. These are widely available without prescription from pharmacies and supermarkets at modest cost.

When to Consider Vitamin D Supplements

The UK Health Security Agency and NICE recommend that certain population groups take daily vitamin D supplements throughout the year, not just during winter months. Understanding whether you fall into a higher-risk category helps ensure adequate vitamin D status and prevents deficiency-related complications.

Groups who should take vitamin D supplements year-round include:

• Individuals with limited sun exposure: those who are housebound, institutionalised, or cover most of their skin when outdoors for cultural or religious reasons

• People with darker skin (African, African-Caribbean, or South Asian heritage): melanin reduces vitamin D synthesis, requiring longer sun exposure that may be impractical in the UK climate

• Older adults: reduced skin synthesis capacity and often decreased outdoor activity

• Infants and young children: the NHS recommends vitamin D supplements (8.5–10 μg daily) for breastfed babies from birth. Formula-fed babies don't need supplements if they're having more than 500ml of formula a day, as it's already fortified. All children aged 1-4 years should take a 10 μg daily supplement

• Pregnant and breastfeeding women: increased requirements and importance for foetal skeletal development

Clinical conditions affecting vitamin D absorption or metabolism also warrant supplementation, often at higher doses under medical supervision:

• Malabsorption disorders (coeliac disease, Crohn's disease, ulcerative colitis)

• Chronic kidney disease (impaired activation of vitamin D)

• Liver disease (impaired hydroxylation)

• Obesity (vitamin D sequestration in adipose tissue)

• Individuals taking certain medications (anticonvulsants, glucocorticoids, some antiretrovirals)

When to contact your GP: If you experience symptoms potentially related to vitamin D deficiency—persistent bone pain, muscle weakness, frequent fractures, or unexplained fatigue—request a blood test measuring 25(OH)D levels. Serum concentrations below 25 nmol/L indicate deficiency requiring treatment. NICE Clinical Knowledge Summaries recommend loading regimens such as 50,000 IU weekly for 6 weeks or 20,000 IU twice weekly for 7 weeks (totalling approximately 300,000 IU), followed by maintenance doses of 800-2,000 IU daily. Your doctor may check calcium levels before and after treatment, particularly if you have kidney problems or other relevant conditions.

Standard supplementation (10 μg/400 IU daily) is safe for the general population and does not require medical supervision. However, avoid exceeding 100 μg (4,000 IU) daily for adults, 50 μg for children aged 1-10, and 25 μg for infants under 12 months from supplements unless under medical advice, as excessive intake can cause hypercalcaemia, leading to nausea, weakness, and kidney problems.

If you suspect an adverse reaction to a vitamin D supplement, you can report it through the MHRA Yellow Card scheme.

Frequently Asked Questions