Vitamin D and Sun Safety in Grand Rapids, Michigan

Vitamin D plays a critical role in keeping your bones, muscles, and immune system healthy. In Grand Rapids, Michigan—where we experience long, cloudy winters and limited sunshine—many residents are at risk of low vitamin D levels, especially during the colder months.

This guide explains how to get enough vitamin D safely in West Michigan, how our local climate affects vitamin D, and when to use sun protection to reduce your risk of skin cancer.

How Your Body Gets Vitamin D

Sunlight: The Main Natural Source

Ultraviolet (UV) radiation from the sun triggers vitamin D production in your skin. For most people in Grand Rapids, short periods of sun exposure on bare skin (such as face, arms, and hands) are usually enough in the sunnier months.

However:

  • Your body can only make and use a limited amount of vitamin D at a time.
  • Spending extra time in the sun does not keep increasing vitamin D levels.
  • Too much UV exposure increases your risk of:
    • Skin cancer (including melanoma)
    • Premature skin aging
    • Eye damage
    • Sunburn

So the goal is small amounts of regular sun exposure, combined with sensible sun protection when UV levels are higher.

Other Sources of Vitamin D

Because Michigan has long winters and many overcast days, sunlight alone is often not enough year-round. Other vitamin D sources include:

  • Vitamin D supplements (common and often recommended in Michigan)
  • Foods with vitamin D (these provide only about 5–10% of what most people need):
    • Fatty fish (salmon, mackerel, sardines, tuna)
    • Egg yolks
    • Fortified milk and plant milks
    • Fortified breakfast cereals
    • Fortified margarine and some yogurts

Even with a healthy diet, it can be difficult to get enough vitamin D from food alone, especially in winter. Many Grand Rapids healthcare providers, including Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health, frequently recommend supplements for at‑risk patients.

UV Levels and Seasons in Grand Rapids, MI

UV levels change with:

  • Time of year
  • Time of day
  • Cloud cover and reflection (especially from snow and water)
  • Your location (latitude)

Grand Rapids, located in West Michigan near Lake Michigan, has distinct seasons that affect UV exposure and vitamin D.

When Is Sun Protection Needed in Grand Rapids?

UV Index 3 and Above

Sun protection is recommended whenever the UV Index reaches 3 or higher.

In Grand Rapids:

  • Mid-April to mid-September (late spring through summer):

    • UV levels are often 3 or higher for much of the day.
    • Sun protection is recommended when you are outdoors for more than a few minutes.
    • Most people only need a few minutes of sun exposure on most days (for example, a short walk) to maintain vitamin D during this time.

  • Late September to early April (fall and winter):

    • Average UV levels are usually below 3, especially in the middle of winter.
    • Sun protection is generally not needed for short, everyday activities.
    • However, protection is still important if:
      • You work outdoors
      • You are outside for long periods
      • You are around highly reflective surfaces such as snow or water (common in Michigan winters and along Lake Michigan)

Even when UV levels are low, overexposure is never recommended—especially for people with a history of skin cancer or very fair, sensitive skin.

Checking UV Levels in West Michigan

To find daily UV levels and recommended sun protection times for Grand Rapids, you can use:

  • Local weather apps (look for the UV Index)
  • National Weather Service or major weather websites
  • Trusted apps that report UV Index by location

Use this information to balance safe sun exposure for vitamin D with protection from skin damage.

Getting Enough Vitamin D in Michigan’s Climate

Spring and Summer (Mid-April to Mid-September)

  • UV levels are usually higher (often 3+).
  • Most people in Grand Rapids need only short periods (minutes, not hours) of sun exposure on most days.
  • Aim for:
    • Brief time outdoors with some skin uncovered (e.g., forearms, lower legs, or hands and face)
    • Then use sun protection if you stay outside longer.

Sensible sun protection during these months will not cause vitamin D deficiency.

Use a combination of:

  • Shade
  • SPF 30+ broad-spectrum, water-resistant sunscreen
  • Wide-brimmed hat
  • Sunglasses
  • Lightweight, covering clothing

Fall and Winter (Late September to Early April)

  • UV levels are lower (often below 3).
  • Short daily sun exposure in the middle of the day (when possible) can help, but may not be enough to maintain vitamin D for everyone.
  • Many people in Grand Rapids, especially older adults and those mostly indoors, may need:
    • Vitamin D supplements (as advised by a healthcare provider)
    • A diet that includes vitamin D–rich or fortified foods

Snow can reflect UV radiation, so if you are outside for long periods in winter (skiing, ice fishing, snow shoveling), consider sun protection for your face and eyes.

Why Vitamin D Matters

Vitamin D is essential for:

  • Strong bones and teeth
  • Healthy muscles
  • Supporting the immune system
  • Helping your body absorb calcium

Low Vitamin D Can Lead To

Untreated vitamin D deficiency can cause serious health problems, including:

  • Osteoporosis (thin, fragile bones)
  • Increased risk of falls and fractures, especially in older adults
  • Osteomalacia in adults (soft, painful bones and muscles)
  • Rickets in infants and children (a preventable bone disease)
  • Muscle weakness and bone pain

These issues are particularly important in Michigan, where icy sidewalks and winter conditions already increase the risk of falls.

Building Strong Bones Early in Life

It is important to achieve good peak bone mass in childhood, adolescence, and early adulthood. This helps protect against osteoporosis and fractures later in life.

For children, teens, and young adults in Grand Rapids:

  • Ensure regular vitamin D and calcium intake
  • Encourage outdoor play with appropriate sun protection
  • Promote weight-bearing exercise (walking, running, sports, dancing)

Parents can discuss vitamin D needs with their child’s pediatrician at local practices or children’s clinics within Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health.

Who Is at Higher Risk of Vitamin D Deficiency?

You may be at greater risk of vitamin D deficiency if you:

  • Have naturally dark skin
    • Higher melanin levels reduce the skin’s ability to produce vitamin D from sunlight.
  • Spend most of your time indoors
    • Night-shift workers
    • Office workers with little outdoor time
    • People who are housebound or in residential care
  • Avoid the sun
    • Due to previous skin cancers
    • Very sun-sensitive skin
    • Personal preference to stay fully covered outdoors
  • Wear covering clothing for cultural or religious reasons
  • Are an older adult
    • Common in West Michigan’s aging population
  • Have certain medical conditions, such as:
    • End-stage liver disease
    • Chronic kidney (renal) disease
    • Fat malabsorption syndromes:
      • Cystic fibrosis
      • Celiac disease
      • Inflammatory bowel disease (e.g., Crohn’s disease, ulcerative colitis)
  • Are obese
    • Vitamin D can be stored in fat tissue, making it less available in the bloodstream.
  • Take medications that affect vitamin D absorption or metabolism
    • Some anti-seizure medications
    • Certain HIV medications
    • Some steroids
  • Are a breastfed infant whose mother is vitamin D deficient
    • Breast milk alone may not provide enough vitamin D if the mother’s levels are low.
    • Infant vitamin D supplementation is often recommended—discuss with your baby’s pediatrician.

If you fall into any of these groups, talk with a Grand Rapids healthcare provider about your vitamin D status.

Treating and Managing Vitamin D Deficiency in Grand Rapids

When to See a Doctor

If you are concerned about your vitamin D levels—especially if you have bone or muscle pain, frequent fractures, or risk factors—speak with your primary care provider.

In Grand Rapids, you can contact:

  • Your family doctor or internal medicine provider
  • Clinics within Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health
  • Community health centers or clinics recommended by the Kent County Health Department or Grand Rapids Public Health

Your doctor may order a simple blood test to check your vitamin D level.

Treatment Options

If you are diagnosed with vitamin D deficiency, your doctor may recommend:

  • Vitamin D supplements
    • Dose and duration depend on how low your levels are and your overall health.
    • Always take supplements only as directed by your healthcare provider.
  • Calcium intake
    • Your doctor may also review your diet and recommend calcium-rich foods or supplements.
  • Safe sunlight exposure
    • Short, regular periods of sun exposure appropriate for the season and your skin type.
  • Lifestyle changes
    • Regular physical activity, especially weight-bearing exercise
    • Healthy diet including vitamin D–rich and fortified foods

Once your levels are corrected, the goal is to maintain normal vitamin D through a combination of diet, sensible sun exposure, and possibly ongoing low-dose supplementation.

Practical Sun Protection Tips for West Michigan

When UV levels in Grand Rapids are 3 or higher (mostly late spring through summer), use a combination of:

  • Shade
    • Seek shade during midday (10 a.m. to 4 p.m.) when UV is strongest.
  • Sunscreen
    • SPF 30 or higher
    • Broad-spectrum (UVA and UVB)
    • Water-resistant if you are sweating or swimming
    • Apply generously 15–20 minutes before going outside; reapply every 2 hours or after swimming/sweating.
  • Clothing
    • Lightweight, long-sleeved shirts and long pants or skirts
    • Tightly woven fabrics provide better protection.
  • Hats
    • Wide-brimmed hats that shade your face, neck, and ears.
  • Sunglasses
    • Look for 100% UVA and UVB protection.

These measures help prevent skin cancer while still allowing for short, safe periods of sun exposure for vitamin D.

Local Resources in Grand Rapids, MI

For information, testing, and guidance on vitamin D and bone health, consider:

  • Your primary care provider (family doctor, internist, pediatrician)
  • Endocrinology or rheumatology specialists for complex bone or metabolic issues
  • Kent County Health Department
    • Offers community health information, referrals, and some clinical services
  • Grand Rapids Public Health and local hospital systems
    • Spectrum Health
    • Trinity Health Grand Rapids
    • Metro Health
    • Mercy Health

Registered dietitians in the Grand Rapids area can also help you plan a diet that supports healthy vitamin D and calcium levels.

Key Points for Grand Rapids Residents

  • Spending extra time in the sun does not keep increasing vitamin D but does increase your risk of skin cancer.
  • Sensible sun protection (shade, sunscreen, hats, clothing, sunglasses) will not cause vitamin D deficiency.
  • Michigan’s long, cloudy winters and lower UV levels make vitamin D deficiency more common; supplements are often needed.
  • It is important to build strong bones early in life to reduce the risk of osteoporosis and fractures later on.
  • If you are at risk of vitamin D deficiency or have symptoms, speak with your doctor about testing and treatment.
  • Treatment options include:
    • Improved, safe sunlight exposure
    • Vitamin D–rich and fortified foods
    • Regular physical activity
    • Vitamin D (and sometimes calcium) supplements as prescribed

If you live in Grand Rapids and are unsure about your vitamin D status, schedule an appointment with a local healthcare provider to discuss testing and a personalized plan.