Does Red Light Therapy Give You Vitamin D? UVB, Sun and Supplements
Does red light therapy give you vitamin D? No: skin makes vitamin D only from UVB light at about 290 to 320 nm, and red light therapy devices emit no UV at all. Below: why only UVB works, sunlight vs UVB lamps vs red light, daily needs, winter, testing, darker skin, and how a session fits around sun, food and supplements.
Key takeaways
- Skin makes vitamin D when UVB light at about 290 to 320 nm turns a cholesterol-based compound in the skin into previtamin D3. NIH ODS
- In the lab work behind the vitamin D action spectrum, no production was detected above 315 nm, and output peaked at 297 nm. Norval, 2010
- The shortest wavelengths on Kivorla devices are 460 nm on the mask and 480 nm on the panel, so neither device emits UV or makes vitamin D.
- The NIH recommends 15 µg (600 IU) of vitamin D a day for ages 1 to 70 and 20 µg (800 IU) a day over 70. NIH ODS
- NHS advice is to consider a daily 10 µg vitamin D supplement from about October to early March, when UK sunlight is too weak. NHS
Does red light therapy give you vitamin D?
No, because vitamin D needs UVB light and red light therapy contains none. Red and near-infrared light work on the skin in other ways, so a session gives you light without the UV that makes vitamin D.
The NIH explains the process: UVB at about 290 to 320 nm reaches uncovered skin and converts 7-dehydrocholesterol into previtamin D3, which then becomes vitamin D3. NIH ODS
Red light sits at about 620 to 700 nm and near-infrared at about 800 to 1,100 nm, far from the UVB band. The upside: no UV means no tan and no UV burn from the light. Our article on red light therapy and tanning covers the tanning side in detail.
Why does only UVB light make vitamin D in skin?
The vitamin D precursor in skin absorbs short ultraviolet light, and lab work found production stops above about 315 nm. Visible and infrared light, red included, sit far beyond that point.
A 2010 review of the vitamin D action spectrum found the precursor absorbs mainly around 272 and 282 nm, with a smaller peak near 292 nm. Norval, 2010 The original experiment tested skin from 255 to 320 nm: "no production detected below 260 nm or above 315 nm."
- Peak: production was highest at 295 to 300 nm, with a maximum at 297 nm.
- Standard curve: the international reference curve extends to 330 nm and places almost all production in UVB, with only about 3 to 4% in UVA.
The WHO defines UVB as 280 to 315 nm and notes that about 90% of it is absorbed by the atmosphere. WHO UV at ground level is "largely composed of UVA with a small UVB component".
How do sunlight, a UVB lamp and a red light device compare for vitamin D?
Sunlight and UVB lamps can make vitamin D because both contain UVB. A red light device does not, and it is used for a different purpose: light on the skin for skin quality and comfort.
| Feature | Sunlight | UVB lamp (research or clinic) | Kivorla mask or panel |
|---|---|---|---|
| UV content | Mostly UVA, a small UVB share | UVB at measured doses | None: 460 to 1064 nm on the mask, 480 to 1060 nm on the panel |
| Makes vitamin D | Yes, depending on season, time of day and skin | Yes, in a winter trial | No |
| Can tan or burn | Yes | Yes, so doses are measured | No UV tan or UV burn |
| Main use | Daylight, outdoor life | Phototherapy and research | Red and near-infrared light on the skin |
| Official view | Protect skin at UV index 3 or above | A separate UV device category | "Appears to be safe" in the short term (AAD) |
The WHO advises sun protection when the UV index is 3 or above. WHO, 2022 The AAD describes red light therapy as using "red or near-infrared light" and says it "appears to be safe" in the short term. AAD, 2024
Sunlight also contains red and near-infrared light alongside its UV; our article on red light therapy vs sunlight breaks down that mix.
Can red light therapy fix a vitamin D deficiency?
No: a deficiency is found with a blood test and managed by a doctor, usually with supplements. Red light can sit alongside that plan as a skin and comfort routine, but it does not raise vitamin D levels.
The NIH defines deficiency as a blood level of 25-hydroxyvitamin D below 30 nmol/L (12 ng/mL). NIH ODS
The NIH lists older adults, breastfed infants, people with little sun or dark skin, and people with conditions that affect fat absorption, such as Crohn's or coeliac disease, among those at higher risk.
Red light is studied for skin firmness, fine lines and comfort instead. Our article on red light therapy for collagen covers that research.
Do red light beds or tanning beds give you vitamin D?
A red light bed with only red and near-infrared LEDs has no UV lamps, so it does not make vitamin D. A tanning bed with UV tubes can raise vitamin D, but health bodies advise strongly against using one for that.
The NIH notes that tanning beds emitting 2 to 6% UVB can raise vitamin D. NIH ODS Official advice on that route:
- WHO: "Artificial tanning should never be considered as an option" for getting enough vitamin D. WHO, 2022
- AAD: it "does not recommend getting vitamin D from sun exposure or indoor tanning". AAD, 2025
- European Code Against Cancer: using sunbeds to raise vitamin D is "unnecessary and is strongly discouraged". European Code Against Cancer, 2025
Some salon beds combine red LEDs with UV tubes. Check what a bed contains before you book; our guide to the red light therapy bed explains the difference.
How much sun do you need for vitamin D, and what did the studies use?
Guidance varies between health bodies, from about 10 to 15 minutes of midday sun in spring and summer to 5 to 30 minutes suggested by some experts. Every figure is weighed against skin cancer risk, and the AAD recommends diet rather than sun.
| Source | Light | Minutes | How often | Period |
|---|---|---|---|---|
| Karppinen, 2016 (randomised trial, 34 adults) | Whole-body narrowband UVB | Measured dose: 2 standard erythema doses | Every second week | October to April |
| NIH (suggested by some expert bodies) | Sun on face, arms, hands and legs, 10am to 4pm | 5 to 30 | Daily, or at least twice a week | As needed |
| Mayo Clinic, 2018 | Sun, 10am to 3pm | No more than 15 | Three times a week | Not stated |
| European Code Against Cancer, 2025 | Midday sun, face, arms and legs uncovered | About 10 to 15 | Daily, around noon | Spring and summer |
| NHS | UK sunlight | Not given | Not given | Late March or early April to end of September |
In the Finnish trial, 16 adults had narrowband UVB every second week through the winter and 18 had none. Karppinen, 2016 By April, vitamin D had risen by 11.7 nmol/L with UVB and fallen by 11.1 nmol/L in the control group.
The trial shows it is the UVB that moves vitamin D. The NIH notes its 5 to 30 minute figure is not a formal recommendation, and Mayo Clinic says sun time must be weighed against skin cancer risk. Mayo Clinic, 2018
Can you make vitamin D through a window or with sunscreen on?
Not through a window, because UVB does not pass through glass. Sunscreen of SPF 8 or more appears to block vitamin D-producing UV, but most people apply too little to block it completely.
Both points come from the NIH. NIH ODS Dermatologists still recommend sunscreen: the AAD advises a broad-spectrum, water-resistant sunscreen of SPF 30 or higher. AAD, 2025 It says there is no safe level of UV exposure that maximises vitamin D without raising skin cancer risk.
How much vitamin D do adults need in winter, and which foods have it?
The NIH sets 15 µg (600 IU) a day for adults up to 70 and 20 µg (800 IU) over 70. NHS advice is 10 µg a day, with a supplement worth considering from about October to early March.
| Guidance | NIH (US) | NHS (UK) |
|---|---|---|
| Adults | 15 µg (600 IU), ages 1 to 70 | 10 µg a day from age 1 |
| Over 70 | 20 µg (800 IU) | 10 µg a day |
| Adult upper limit | 100 µg (4,000 IU) | 100 µg (4,000 IU) |
| Winter | Not set by season | Consider 10 µg daily, about October to early March |
The NHS advises a daily supplement all year for people who are rarely outdoors or cover most of their skin outside, and suggests considering one for people with dark skin. NHS
- Oily fish: 3 ounces of farmed trout gives 16.2 µg and sockeye salmon 14.2 µg (NIH).
- UV-exposed mushrooms: 9.2 µg per half cup (NIH).
- Eggs: 1.1 µg per large egg (NIH).
- Fortified foods: the NHS notes that UK cow's milk is generally not fortified.
More is not better. The NHS warns that too much from supplements over a long time can raise blood calcium, so ask your pharmacist or doctor before going above the standard dose.
Should you get a vitamin D test before starting red light therapy?
No test is needed for red light therapy itself, because the light does not change vitamin D. Whether you need a vitamin D test for other reasons is a question to ask your doctor.
The Endocrine Society's 2024 guideline suggests against routine vitamin D testing in generally healthy adults, including people with dark skin or obesity and during pregnancy, unless there is an established reason. Endocrine Society, 2024
Mayo Clinic says a blood test is generally not necessary before taking the recommended dose. Mayo Clinic, 2018
A test measures 25-hydroxyvitamin D, "the most reliable measure of overall vitamin D status". Cleveland Clinic Labs
The NIH reads results like this:
- Below 30 nmol/L (12 ng/mL): deficiency.
- 30 to below 50 nmol/L (12 to below 20 ng/mL): generally inadequate.
- 50 nmol/L (20 ng/mL) or more: adequate for most people.
- Above 125 nmol/L (50 ng/mL): linked to potential adverse effects.
Labs use different cut-offs. If you are unsure, ask your doctor whether a test makes sense for you.
Does darker skin make less vitamin D, and does it change how you use red light?
Yes, darker skin makes less vitamin D from the same sun, and the NHS suggests considering a supplement all year. Separately, darker skin can be more sensitive to visible light, which matters when choosing a device.
The NIH lists skin melanin among the factors that reduce vitamin D made in skin. NIH ODS The NHS names people from African, African-Caribbean and South Asian backgrounds. NHS
The AAD notes that darker skin tones may be more sensitive to visible light and suggests talking with a dermatologist before using a home device. AAD, 2024
Our panel's precautions rule out use with Fitzpatrick skin types V and VI.
How do you fit a Kivorla mask or panel around sun and vitamin D?
Run light sessions indoors on clean, dry skin, then apply sunscreen before going outside. Get vitamin D from sensible sun, food or a supplement, not from the device.
Many people who look up red light therapy vitamin D want to know whether a session can stand in for winter sun. It cannot, but it fits into the same day as your usual vitamin D habits. Take any supplement as your doctor, pharmacist or the pack advises.
The 4-Wavelength Red Light Therapy Mask is a cordless, full-face silicone shell with an eye opening and no diodes over the eyes.
- Red mode: 665 nm red with 850 nm and 1064 nm near-infrared.
- Blue mode: 460 nm blue with 850 nm near-infrared.
- Settings: brightness 50, 70 or 90%, and a 5, 10 or 15 minute timer that switches the mask off by itself.
- Schedule: 10-minute sessions up to 4 times a week at high brightness, or 15-minute sessions up to 3 times a week. Never more than 20 minutes a day, both modes counted together.
- Control: voice or the handheld controller with its colour screen.
The 9-Spectrum Red Light Therapy Panel carries 480, 590, 630, 660, 670, 810, 830, 850 and 1060 nm, each dimmable from 1 to 100%.
- Position: hang it on a door or wall with the included door hook, pulley, hanging cables and screws, or stand it upright on the floor.
- Distance: about 12 inches for a broad area such as the back or legs, about 6 inches for a joint.
- Time: 10 to 15 minutes per area on the controller timer, which starts at 1 minute. If no time is set, the panel stops at 5 minutes.
- Spacing: leave at least 6 hours between 30-minute sessions. The surface stays at or below 40°C.
- Eyes: goggles on and eyes closed. Near the face or neck, set the panel side-on and never aim it straight at the face.
Red light is not sun protection. On a sunny day, run your session first, then apply sunscreen before you head out. Do not use the panel if you have had sunburn on your body in the past 2 weeks; our red light therapy safety guide covers the rest.
Our precautions rule out both devices during pregnancy, with epilepsy, with a thyroid condition or thyroid medication, and over broken skin or an open wound. Some medicines make skin sensitive to light, including certain antibiotics and blood pressure medicines. Cleveland Clinic, 2026 Our precautions rule out use with photosensitising medication, so anyone taking a medicine should check with their pharmacist or doctor before using the device.
Standard shipping to the US, UK and Germany is free. Read the precautions before ordering. Under our return and refund policy, returns are accepted within 30 days: an unopened device with its seals intact is refunded less a 10% restocking fee, and an opened device that is undamaged and complete is refunded less 20%.
Kivorla devices are general wellness devices, not medical devices, and do not make vitamin D or treat vitamin D deficiency. Ask your doctor or pharmacist about vitamin D supplements, testing and any symptoms, and keep protecting your skin from the sun.