What is the best time to get vitamin D from sunlight?

Vitamin D is not just a regular vitamin compound that strengthens bones. It is an essential nutrient that boosts immunity and improves mental health. Vitamin D can also regulate blood pressure and control insulin levels. People often take supplements to boost their vitamin D levels. However, sunlight is the only natural source of vitamin D.

When to get sun exposure?
The time of the sun exposure is crucial for the production of vitamin D. If you are someone who leaves home for work before 7 am and returns only by dusk, then you might not get sufficient vitamin D naturally. The body can produce vitamin D only when exposed to UVB rays. These ultraviolet rays are strongest from 10 am to 1 pm. Getting sunlight early in the morning and late in the evening is beneficial, but the rate of vitamin D synthesis is low. Meanwhile, exposure to the sun during late morning and early evening helps the skin produce vitamin D. Therefore, it is better to get midday sun exposure rather than early morning sunshine. Make sure to get some sunlight for a few minutes without applying sunscreen. You could enjoy a short walk after lunch or have your morning coffee outside in the garden. However, make sure to avoid overexposure to sunlight as it may cause skin diseases.

Exposing your hands and legs to the sun for at least ten minutes will make a significant difference. However, you shouldn’t spend more than 20 minutes in the sun when the UV index is high. Do not hesitate to seek professional advice if you have a family history of skin cancer or if your skin is extremely sensitive. In the United States of America, people over 60 years old who live in areas with scarce sunlight are mandated to take vitamin D supplements. Meanwhile, getting vitamin D naturally is generally preferable to taking supplements.