Sunlight is a primary source of vitamin D, which equips the human body to naturally produce the nutrient. When your skin is exposed to ultraviolet B (UVB) rays from the sun, it can synthesise vitamin D. Many factors, such as the amount of sunlight you receive, the time of day, and the season, can all influence the amount of vitamin D produced. In this article, we will explore the best time of the day to get maximum vitamin from sunlight without having to endure sunburn.
Role Of Vitamin D For The Body
Dr Harikishan, Senior General Physician, Kamineni Hospitals, L.B Nagar, Hyderabad, said, “Vitamin D is crucial for several aspects of health, including bone health, as it facilitates the absorption of calcium and phosphorus in the gut. Hence, it helps maintain strong bones and prevent conditions like rickets in children and osteoporosis in adults.”
Additionally, vitamin D helps the immune system, contributing to the protection against infections and potentially reducing the risk of autoimmune diseases, the doctor added.
Also Read: Vitamin D Deficiency: Symptoms, Causes, And Treatment
The doctor further highlighted the link between vitamin D and mood and mental health, with low levels associated with an increased risk of depression and seasonal affective disorder (SAD).
A 2020 systematic review published in the Indian Journal of Psychological Medicine involving 61 studies suggested that there was a link between vitamin D and depression, however, the researchers were unable to justify the relationship and could not determine why there was a connection at all.
The Best Time To Benefit From Sunlight For Vitamin D
The National Institutes of Health (NIH) recommends 10 micrograms (mcg) (400 IU) for children 0-12 months, 15 mcg (600 IU) for 1-70 years, and 20 mcg (800 IU) for people 71 years and above.
Sunlight is said to be the best source of vitamin D, but many people worry about getting tanned, sunburnt, or even rising the possibility of skin cancer. So what is the right time of the day to bask in the sun and reap the benefits?
According to Dr Harikishan, the best time to benefit from sunlight for vitamin D synthesis without incurring tanning or a higher risk of sunburn is during the periods when the sun's intensity is reduced, typically in the early morning or late afternoon.
“This is attributed to the fact that UVB rays from the sun, which stimulate the production of vitamin D in your skin, are most prevalent during these time windows,” he said, adding, “It is advisable to target approximately 10-30 minutes of sun exposure to areas like your face, arms, back, or legs (without applying sunscreen) a few times each week, taking into account your skin type and the sun's intensity.”
Moreover, the doctor shared that the specific timing and duration of sun exposure can vary depending on factors, such as your geographical location, the season, and your skin type.
He recommends exercising caution and avoiding prolonged exposure to the sun, as excessive sun exposure can result in skin damage and an elevated risk of skin cancer. If you intend to spend extended periods in the sun, it's advisable to consistently use sunscreen or wear protective clothing, he emphasised.
Also Read: Vitamin D Deficiency And Effects: List Of Foods That Provide Vitamin D
Getting Vitamin D Through Diet
According to Dr Harikishan, you can get vitamin D from foods, although it's relatively difficult to obtain sufficient amounts solely from dietary sources.
Natural food sources of vitamin D include:
- Fatty fish (such as salmon, mackerel, and tuna)
- Egg yolks
- Liver
- Fortified foods with vitamin D, like milk, breakfast cereals, and orange juice
Additionally, vitamin D supplements are widely available and are a convenient way to ensure you meet your daily requirements, especially if you have limited sun exposure or are at risk of deficiency. It is best to consult with a doctor so as to avoid vitamin D toxicity, which means excess consumption of vitamin D.