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Everything you have heard about when and how to tan is probably wrong and will do more harm than good to your skin. A carefully cultivated (i.e. UVB-promted) tan is the best protection towards sunburn. You can use a broad-spectrum sunscreen (maximum SPF 15) for your face (and for your body if you HAVE to be in sunlight long enough to risk getting sunburned. Otherwise, it is much better to use a high quality indoor tanning lotion based on Aloe-Vera or Coconut milk (but without any immediate or delayed bronzers).

“Only Mad Dogs and Tanning Gurus Go Out in the Midday Sun!”

Do you know how to tan in the right way to get all the benefits from time spent basking in the sun?

Do You Know How to Tan?
Do You Know How to Tan?
If you are like most people, you probably believe that you should avoid the midday sun and that you always have to apply a sun-protection (SPF) lotion before and several times during your time under the sun. Unfortunately, this way of tanning is a guarantee for NOT getting any Vitamin-D benefits at all from the sun and if you read on, I will tell you why this is not the best way to tan. But first, for those of you who are not interested in why and just want to know the short answer to the questions: How To Tan? How to Keep a Tan? How to Tan Safely? How to Tan Naturally?– here is the short version with tips of how to optimize your tanning for Vitamin D and Melanin creation.

How to tan “for good” – easy-to-follow TANNING TIPS for optimized VITAMIN-D TANNING and MELANIN creation.

Tanning Tip 1: How to time your tanning and moisture your skin

The first few days you should tan during a short time (10-30 minutes depending on your skin-type and level of base-tan) in the middle of the day (when the sun is high enough for its UVB-rays to reach the earth) using a moisturizing, NON-SPF, Aloe-Vera-based lotion with ingredients that helps your body to create more melanin in a natural way.  Lotions with SPF, contains chemicals that that filters away UVB and let through UVA, which gives you a surface tan, but probably causes more stress for the skin. So remember – with SPF – NO Vitamin-D! The rest of the day, you can spend in the shadow, wear clothes, and, if you still want to be in the open sun, use a lotion with SPF15 for uncovered skin. Just be sure to be on the safe side of burning! The more tanned your skin will get, and/or the more tanned you want to become, the longer time you can stay in the sun.  However, 10-30 minutes every day are well enough to get maximum health benefits and minimum negative effects from the UV-light.

Tanning Tip 2: For your face and eyes

Use a moisturizing, Aloe-Vera-based lotion with SPF15 and anti-aging ingredients for your face and wear sunglasses that filter out both UVA and UVB.

Tanning Tip 3: How to prepare your skin and keep your Vitamin-D supply constant

Before you travel, prepare your skin by having sessions (1-2 times per week) in a solarium with low-pressure UV-lamps that has a reasonable percentage UVB.  This will also protect you toward Vitamin-D deficit between your vacations.  The time for each session depends on how strong the tubes in the solarium are.  In countries that follow the EU-norm you probably will need 15-20 minutes while in less regulated countries, 5-10 minutes might be enough.  The operator of the tanning place should be able to advice you. Click here for more TANNING TIPS for indoor tanning in UV Tanning Beds.

For those of you who want an even more detailed explanation, here is the background to the advice of how to tan above.

Advanced Tanning Tip 1: UVB is the source of Vitamin-D – but where and how to get it?

How to tan - tanning tips for suntanning
“Only Mad Dogs and Tanning Gurus go out in the Midday Sun”
Your body starts to make Vitamin-D when you expose the skin to UVB-rays (280-315/320) nanometer wavelength).  According to Prof. Reinhold Vieth, Dept. of Nutritional Science University of Toronto in an interview with Norwegian NRK 14.01.2010 ( , UVB-rays from the sun reach the earth only when the sun is above an angle of about 50° from the horizon.  When the sun is lower than 50°, the ozone layer reflects the UVB-rays but let through the longer UVA-rays.  (For those of you who want a full scientific explanation of UVB please see this document: Translated to some places on the globe and date/time it means for example: In Copenhagen, Denmark (55.36N 13.00E) June 22nd (Midsummer) the sun will be above 50° from 10:10 to 14:15 local time of that day and at all only between May 6th and August th5 of the year (2010).  The closer to the start and end-dates, the shorter time every day.  Moscow, Russia, has approximately the same schedule. This means that from the beginning of August until beginning of May, you will not find any UVB in the nature, but since technology has given us an alternative through UV-lamps, we still can get enough of Vitamin-D in a natural way by visiting a solarium. If you, as another example, want to travel to the Canary Islands in order to get Vitamin-D through UVB-light from the sun, you should do so only from February 17th to October 23rd. Also, if you want to catch any UVB-rays during New-Year, you must go to a latitude below 17°N (that is south of, for example, Northern Thailand, Southern Saudi Arabia, Cap Verde.  You can use Google Earth to find the latitude of “your” place of vacation).  Dubai, a popular place for sunny holidays, is located on 25° north, and therefore only an option for getting UVB between February 10th to November 2nd. However, even if you go to a sunny place, like, for example Phuket, Thailand, for your New Year vacation, you only have a chance to catch UVB between about 11 in the morning until half past one in the afternoon.  Therefore, if you follow the advice of avoiding the midday-sun, you will miss this opportunity. If you want to find the exact angle of the sun for any given time and place, US Navy provides you with an excellent tool on this site:

Advanced Tanning Tip 2: What sun protection means and why what you have learned might not be correct if you want to tan correctly?

Even if you were in the sun when it is above 50°, you probably been indoctrinated to use a lotion with SPF, which blocks 98% of the UVB that otherwise would have helped to raise your level of Vitamin-D.  If you do not know what SPF and its number means, here is a short explanation that will help you to decide how much SPF you really might need (the higher SPF, the more chemicals in the lotion!). SPF, which means Sun Protection Factor, always comes with a figure attached (4, 8, 15, 30, 50 …).  This figure indicates how much longer time compared to un-protected skin you can spend under the sun without being burned.  This means that if you would have got a burn without lotion after 20 minutes it will take 15 times longer for you to burn if you have applied a lotion with SPF15.  That is 5 hours!  It is therefore easy to understand that SPF above 15 is probably not very necessary for most people.  However, since manufacturers of SPF lotions want to sell more of their products, they scare you into using lotions with higher and higher SPF.  For a good description of SPF, see here:

Advanced Tanning Tip 3: UVA for the “surface-tan”.

But, you might say, I still get a nice color from my vacation.  How can it then be as you describe?  To explain this, let me introduce to you UVA.  UVA are rays with longer wavelength than UVB (>315/320 nanometer), which can easier penetrate the ozone layer and other obstacles (like clouds and pollution) on their way from the sun to the earth.  The chemicals in most sunscreen (SPF) lotions are designed to filter out only the healthy UVB while letting through the long term more damaging UVA. When UVA-rays hit your skin, they oxidize the existing pigment (melanin) in your skin, which gives you a surface-tan but does not help your body to produce more melanin or to make any Vitamin-D.  So the tan you get will disappear as fast as your skin is shredding its outer layer and it will not do anything neither for your Vitamin-D level nor as preparation for future tanning.

Advanced Tanning Tip 4: How to plan your tanning

Having read this far, you probably recognize that the way you normally tan during your holiday in a sunny place, does not give you the full neither health-, nor beauty- benefits of the money spent on your stay.  So let me describe a way that I have practiced for some years now and what keeps my Vitamin-D3 at a good level all year round (and which also keep my skin smooth without wrinkles). Since I normally spend most of my time in places where there are little or no possibilities for obtaining Vitamin-D through the natural sun, I try to travel to sunny places as much as I can and in between such travels, I tan in solarium.  The use of tanning-lamps fulfills two purposes.  First, it prevents Vitamin-D deficit and second, it prepares my skin for the more unpredictable expose to UV light from the sun.  If you have heard that indoor tanning does not prepare your skin for outdoor tanning, it is simply wrong.  Such information probably comes from the early days of indoor tanning when the UV-lamps were emitting only UVA and, as described above, only UVA light does not increase the skin’s melanin-production.  This disinformation is although still often used by opponents of indoor tanning. Modern solariums with low-pressure lamps, all produce a certain amount of UVB in addition to UVA, and it is this addition of UVB that gives the “preparatory” effect from indoor tanning by making your skin produce more melanin than it were born with.  This UVB-addition also gives the health-benefits from indoor tanning since it, just as the UVB from the sun, makes the body produce the necessary Vitamin-D.

Advanced Tanning Tip 5: How to know your Vitamin-D level

Therefore, when I travel to a sunny place, I am well prepared with a basic tan that brings my original Scandinavian skin-type (№2) closer to the Mediterranean (№3) and with a good level of Vitamin D3.  In the beginning of my latest journey to Thailand during Christmas and New Year’s holidays 2009-2010, my blood-level of Vitamin-D3 was 49,6 µg/L, measured two days after arrival (see picture below).  The norm, which many experts claim is too low, is >30 µg/L. (or ng/mL).
My Vitamin-D level in the beginning of a sunny vacation
Equipped with a good base-tan and the knowledge of when to tan for optimal UVB / Vitamin-D intake, I tan mainly during the hours when the sun is above 50°.  The first days in short periods and later on, when my skin is more tanned, for longer time.  It is important to be very careful not to burn and better be on the safe side with the time spent in the sun.

Advanded Tanning Tip 6: Using right kind of lotions will keep your skin young also when tanning

How To Tan - Tanning Tips - Tanning Lotions the Guru's favourite lotion - Limited Couture by Devoted Creations
My favourite tanning skincare lotion- Limited Couture by Devoted Creations
I also use good lotions made especially FOR tanning and not against.  That means NO SPF but very moisturizing (dryness is the worst enemy of the skin and increase the risk of burning manifolds) and with a lot of vitamins and other skin-caring ingredients.  The best lotions for my purpose are those made for indoor tanning and that are based on Aloe-Vera, one of Nature’s best natural moisturizers.  Such lotions also contains ingredients that stimulate the melanin-production in the skin, thus adding to its natural protection at the same time as they give a deeper and more longer lasting tan. You should although know that the darker your skin gets, the more time you have to spend in the sun (or in a solarium) in order to produce the same amount of Vitamin-D as with un-tanned skin.  That is why statistic shows that people with a natural dark skin-color are more likely to suffer from diseases when they spend most of their time in places with little or no UVB.

Advanced Tanning Tip 7: A tan is the “Natures SPF”

A dark skin-color obtained by tanning, gives a “natural SPF”.  My own experience tells me that a more or less regular tan from “melanin-growing” UVB solarium, together with good moisturizing and skin-caring (non-SPF) lotions, corresponds to at least SPF15.  This means in practice that I can be 15 times longer under the sun without burning from first day of my vacation than I would have been able to if following the advice in most glossy magazines (who makes a lot of money from advertisements for SPF-lotions). Since the skin of the face is more sensitive that the skin of the body, I do use an Aloe-Vera-based SPF15 lotion for my face and protect my eyes with sunglasses that filters out both UVA and UVB rays. As a proof of that this way of tanning works for improving my “Vitamin-D score”, here is the result after two weeks spend in Thailand. As you can see, my blood level of Vitamin D3 has increased from 49 to 79 µg/L!
My Vitamin-D level after two weeks of outdoor tanning
Unfortunately, back home to more northern latitudes, the effect from a sunny vacation quickly wears off.  This goes for the color as well as for the Vitamin-D. However, by visiting solarium (with UVB-emitting, low pressure, lamps) once or twice per week, I can prevent becoming Vitamin-D deficient and thus decrease the risk for most illnesses. Then I also have to be prepared to answer the frequent question: “where have you been and got your nice tan?”


I suppose that giving this kind of indirect advice of how to tan, demands some kind of disclaimer.  So you should know that although I have studied many scientific and medical reports about Vitamin-D and tanning (both for and against) I am, as you who have read my biography under “about me”, already know, not a doctor by profession.  That is why even if I know that what I describe above is in line with most modern reports and that it works for me in practice, does not necessarily mean that it will work for you.  If you are in doubt, better be careful and consult with your doctor before you lay down in the sun or in a solarium and follow my advise of how to tan.

41 thoughts on “How To Tan – Tanning Tips For Suntanning (Updated)”

  1. well… these are great informations, except recommending sunglasses… do your research, google sungazing and you’ll be even more clever 🙂 peace!

  2. Purpose
    Thanks Dude, I did:

    Proponents of sungazing claim increased energy levels and decreased appetite; as with other forms of inedia, this claim is not considered credible due to the lack of scientific studies confirming it.[3][4]
    Sungazers claim their eyes are capable of converting sunlight into energy for their bodies. They claim the methodology is similar to photosynthesis.[citation needed]
    Sungazing is also part of the Bates method, an alternative therapy intended to improve eyesight. Ophthalmologists do not regard the method as useful.[5]

    The practice of sungazing is dangerous. Looking directly at the sun for even brief periods of time may cause blindness or severe damage to the eye.[6] Solar retinopathy, damage to the eye’s retina due to solar radiation,[7] and blindness to varying degrees and persistence frequently result from sungazing during a solar eclipse.[2][8] Although vision loss due to this damage is generally reversible,[7] permanent damage and loss of vision have been reported.[9] Most eye care professionals advise patients to avoid looking directly at the sun.[10] Exposure to ultraviolet radiation, produced by the sun, is associated with damage to the eye, including pterygium[11] and cataracts.[12]
    At least one practitioner continued the practice despite clear evidence of eye damage.[1]

    Not to speak about more the risk of getting more wrinkles when squinting into the sun.

  3. Thanks for your reply. I hope you don’t consider reading one wikipedia article as “doing your research”, do you?! I know very well what they say on wikipedia. You should not rely on wikipedia when it comes to alternative ways about health, I thought you’d of all people understand… There is plenty of evidence about sun being very beneficial to your eyes, altho you must do it “the right way”, but tanning is the same, you cannot just lay under the sun a whole day and expect not to get burn.

    Don’t trust me, do more research, check out W.H. Bates, Meir Schneider… again, avoid wikipedia, it is not a believable source. There are tens of pages on various forums about sight problems disappearing after using sungazing and similar methods.

    I rest my case. Have a wonderful sunny day 🙂

  4. Thanks Duuude,
    Also for the remark about Wikipedia (however, I do find them quite on the spot regarding UV-light and SPF).
    And, for sure, I will study the interesting subject of sungazing in more details.

  5. best sunscreen,sunscreen,sun cream,sun block,suntan lotion,spf 30

    hello there and thanks for your info ? I’ve certainly picked up anything new from proper here. I did however expertise some technical issues using this web site, as I experienced to reload the site lots of times previous to I may get it to load correctly. I had been wondering if your web hosting is OK? Now not that I am complaining, but slow loading circumstances times will very frequently affect your placement in google and could injury your quality ranking if ads and marketing with Adwords. Anyway I am adding this RSS to my e-mail and can glance out for a lot more of your respective intriguing content. Ensure that you update this once more soon..

  6. Lotion makes a huge impact on your skin tanning. Tanning salon lotions are formulated specifically for indoor tanning, so you’re going to get the best results. If you don’t want to buy a full bottle and take a guess on whether or not you’ll like it, you may want to buy a lotion sample (usually available near the counters). But don’t forget to moisturize on a regular basis. Moisturizing regularly will impact the length of your tan; ask about one of our tan extender products at your next visit.

    Sun Tan City
    Let Yourself Shine
    [email protected]

  7. I love when you’re outside basking to take warmly hot sun as this vitaminD rich. however, sunglasses,shades and other stuff must be worn to avert unnecessary skin burn and eye defect.

  8. These are very useful tips! People should start doing something, before serious problems happen to their eyes. Because it can be cured, but why, if you can deal with it now?

  9. Using right kind of lotions will keep your skin young also when tanning – I agree with this. Some lotions keep your skin drier instead of getting it nourished. Let’s choose the right SPF, and let’s go tanning!

  10. Ben Griffiths

    Great advice on sun tanning! These are some good takeaways when we go on vacation this summer.

  11. This is great easy to read information that is lacking in the tanning salon “bronzage” industry! Great blog and I will pass this helpful information along to my customers, who love to read facts on proper tanning methods.

    Thank you!

  12. Really nice informations.I sometimes use olive oil fo tanning what do you think is it safe to use it?

  13. Its really a nice and informative post. I really loved it. Thanks for sharing this excellent post with us.. 🙂

  14. When you are wanting to take care of your skin you should stop and think about your stress levels. Stress, tension, and anger will show on your face first. Try to let things not bother you, try a yoga class and remember to not scowl so much so that you don’t create fine lines and wrinkles.

  15. Richard Morren

    I’m from Minneapolis, Minnesota and it is one of the coldest cities in the United States. I traveled all the way to Australia because i wanted to see the country. I stayed for an entire month and visited all the coastal cities, like Sydney, Melbourne, Brisbane, Adelaide and Canberra. These cities are perfect to take the sunbath and revitalize your body with Vitamin D.

  16. tanning is very important for our body and also very useful..its a great resource of Vitamin D .but so much tanning can harm our we must be tanning but not so much..

  17. Alace Parker

    Well when summer comes then tanning becomes a hot topic as it is hot too. Well Firstly I just want to say thank you to you for this useful post. The tips you have mention is quite fair and I am surely follow these in summers.

  18. Wynnejonesthorndike

    I think this is what I’ll get for my friend, a new! I loved the explanations here and thanks so much for your articles. Now I need to choose one of them. the hardest job still. I’ll see what he likes.

  19. I live in Pattaya, Thailand. The weather here is hot all year around.So, people get tanned often.
    Although I agree to the facts that you have mentioned about Thailand

  20. Your thoughts on preparation are interesting. Preparing your skin with low pressure UV lamps is a creative method.

  21. Great advice on sun tanning! tanning is very important for our body and also very useful.

  22. Vitamin D is immensely important for the healthy functioning of the body. Great post on sun tanning and just loved the content.

  23. Patrick Gioko

    And to think that vitamin D is free of charge! Isn’t that amazing? Luckily in East Africa, we have sun for what, about 10 months a year. These are helpful tips that you have given here.

  24. It’s about that time again. The beauty of the sunset has passed you by, the natural lighting is nearly behind the horizon, and you and your guests are not ready to stop the party. And (alas!) your township does not permit bonfires in your neighborhood. So, how will you keep the fun going after the sun goes down?

  25. Donum Naturals

    we apply on our skin gets absorbed and is transferred to our blood stream. Use of chemical based products loaded with paraffin, alcohol, mineral oils, Parabens lead to skin damage and many harmful side effects. Thus, we should switch to natural products and be careful about what we apply on our skin.

  26. Tons of useful advice! Thanks for sharing!

    I’m glad you pointed out that we shouldn’t slather on high-SPF sunscreen all the time. Getting enough vitamin D is crucial for our health. I’m definitely sharing this article in my piece about sunshine.

    What’s your take on mineral VS chemical sunscreens? There’s been quite a debate on how to choose the right one.

    Best wishes!

  27. Tanning is extremely frustrating when we travel…. Thanks for sharing this information with us… It will be helpful…

  28. Nice post written on sun tanning. Tanning is very important for our body and vitamin D also. Thanks for your informative post.

  29. hi.great informative article.good suntanning tips for sharing. I am trying next time when I come on beach .thank you for sharing article.

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