Sunlight Boost Testosterone, Here Why It Is Important

Hey, did you know getting some sun might actually help your testosterone levels? That’s what Andrew Huberman, the guy behind the Huberman Lab Podcast, says. As a brain scientist at Stanford, Huberman recently shared on Instagram that: “Sunlight on skin (mid-late day) = increased testosterone & estrogen. Don’t burn!” 

With the same view as Huberman,  Jack Jeng, M.D., a former Hone Health Chief Medical Officer said: “Exposure to ultraviolet light from the sun has been shown to increase sex steroid levels in men, including total testosterone. This is why Testosterone level usually peaks in summer and then drop when the cold arrives”

How does Sunlight Increase Testosterone Levels?

Sunlight plays a significant role in increasing testosterone levels through a chain-reaction mechanism. Here’s how it works:

• UVB rays from sunlight activate skin cells called keratinocytes. These cells then stimulate the pituitary gland and hypothalamus. This activation leads to increased production of luteinizing hormone (LH) and follicle-stimulating hormone (FSH).
• These two hormones LH and FSH boost the testes to produce more testosterone.

Research Findings

A 2021 study exploring the effects of ultraviolet B (UVB) on hormones also confirms the positive link between sunlight and testosterone.

Over 1 month period, men who spent about half an hour outside 2 or 3 times a week had seen much higher testosterone levels. The study did not request them to do anything particular, just normal stuff like gardening, reading, or taking a walk. The key is getting some sunlight while doing these activities and seeing your testosterone rocket.

Furthermore, another study showed that bright light exposure in the early morning increased luteinizing hormone (LH) levels by 69.5%. So next time, prepare for a great night by waking up early and exercising under the sun.

Sunlight Increases Vitamin D for more Testosterone Production

Another way that sunlight helps to boost T-levels is through vitamin D.

A study in 2015 found a significant connection between vitamin D and testosterone. Scientists suggest that high vitamin D levels tend to increase testosterone levels as well.

According to the study, when the liver processes vitamin D from the sun, it sends a signal to the testes to convert total testosterone into free testosterone. This is the form of testosterone that your body can freely use.

Can Vitamin D Supplements Replace Sunlight?

Vitamin D supplements may boost testosterone levels in some cases, especially for those with vitamin D deficiency. However, if you already have sufficient vitamin D, the supplements may have little to no impact on testosterone level.

Be noted, while supplements can be an alternative source of vitamin D, it may not replicate all the effects of natural sunlight.

The Superior Effect of Sunlight over Supplement

Getting natural sunlight does more for your body than just providing vitamin D.

When sunlight hits your skin, it kicks off a whole chain reaction of hormones and turns on certain genes in ways that supplements just can’t match. Plus, the timing of when you get sun matters a lot. For example, morning light can help set your body’s internal clock and influence how your hormones are produced throughout the day. These subtle but important effects on your body’s rhythms and hormone balance are things that even the best supplements can’t fully replicate.

So while vitamin D supplements have their place, they’re not a complete substitute for actual sunlight exposure.

How Much of Sunlight is Enough for Testosterone Boost?

The optimal duration is between 20-30 Minutes.

According to Andrew Huberman, the sweet spot for sunlight exposure is:

• 20-30 minutes
• 2-3 times per week
• Preferably during midday or late afternoon

And here are the reasons:

• Midday sun has the highest UVB intensity
• Late afternoon sun can also be effective
• Morning sun is great for overall health but may not be as potent for boosting testosterone

So, if you’re aiming to maximize your testosterone boost, try to catch some rays during your lunch break or after work.

Quality Over Quantity

Remember, more isn’t always better. Overexposure to sunlight can lead to skin damage and other health issues. The key is to find the right balance. Here are some tips:

• Start with shorter durations and gradually increase
• Listen to your body – if you feel your skin getting hot, it’s time to seek shade
• Don’t forget to protect your eyes with sunglasses

How to Expose to The Sun, Safely?

So it is true that getting some sun exposure can significantly impact your hormone levels. But here’s the catch: we need to do it smart and carefully.

While chasing that testosterone boost, it’s easy to overdo it. Here are some risks to keep in mind:

• Sunburn (ouch!)
• Premature skin aging (hello, wrinkles)
• Increased risk of skin cancer
• Eye damage

Yikes, right? But don’t worry, I’ve got some tips to help you stay safe while soaking up those T-boosting rays!

Safety First: 6 Tips for Smart Sunlight Exposure

1. Timing is Everything
   • Aim for midday or late afternoon sun
   • Huberman suggests 20-30 minutes, 2-3 times a week
   • Avoid peak UV hours (usually 10 am to 4 pm)
2. Start Slow
   • Begin with shorter exposures and gradually increase
   • Listen to your body – if your skin feels hot, seek shade
3. Protect Your Eyes
   • Don’t forget your sunglasses!
   • UV rays can damage your eyes too
4. Know Your Skin Type
   • Fair-skinned? You might need less time in the sun
   • Darker skin? You might need a bit more exposure
5. Use Sunscreen Strategically
   • Apply sunscreen to sensitive areas (face, neck)
   • Leave some skin exposed for vitamin D production
6. Stay Hydrated
   • Sun exposure can dehydrate you
   • Drink plenty of water before and after your sun sessions

The Takeaway

Getting some sun exposure can be a great, natural way to boost your testosterone levels. Whether to boost testosterone or just to improve overall health, getting the right amount of sunlight can be a game-changer. But like anything good in life, moderation is key. Besides sunlight, to efficiently increase your testosterone, you also need exercise, a proper diet, and good nutrition.

So, are you ready to safely soak up some sun for that testosterone boost? Let’s step outside and get some Sunlight – your body (and your little brother) will thank you for that!