Vitamin D: What is the right time to get sunlight during summers?

We all know the sun is the ultimate source of Vitamin D, but with scorching summer heat, stepping outside at the wrong time can do more harm than good. So, when’s the right time to soak up the sun without burning the skin and getting maximum vitamin D?



While vitamin D is an important vitamin the body needs on a daily basis and sun is the richest natural source of vitamin D, overdoing it or sitting under the sunlight at the wrong time can either harm your body or else won't yield any result. So be mindful of the sunlight, the time and the duration.



Vitamin D strengthens bones by improving calcium absorption, boosts immunity, keeping illnesses at bay; improves mood and reduces the risk of depression and supports muscle function and overall health.
Many of us are unknowingly deficient in it! There are several reasons why we miss out on this crucial vitamin.
For most of India, the best time to get sunlight in summer is between 8 AM and 10 AM. Here’s why:
The UVB rays, responsible for Vitamin D production, are present in good amounts.
The sun isn’t too harsh yet, reducing the risk of sunburn and heatstroke.
Your body can synthesize enough Vitamin D in just 15-30 minutes (for lighter skin) or 30-45 minutes (for darker skin).
Technically, 11 AM to 2 PM is when the sun’s rays are strongest, meaning more UVB exposure. However, in peak summer, this also means extreme heat, sunburn risk, and dehydration. Unless you want to turn into a sweaty, exhausted mess, it’s best to avoid this window. Avoid stepping out this time unless absolutely necessary. That’s when the sun is at its peak, increasing your chances of sunburn, dehydration, and even long-term skin damage.
You might think that catching the sun before 8 AM or after 4 PM is safer, but here’s the catch: The UVB rays that help make Vitamin D are very weak at these times. While it’s great for a morning walk or an evening jog, you won’t get much Vitamin D.
Sunscreen is essential for skin protection, but it blocks UVB rays. Try staying out without sunscreen for 10-15 minutes before applying it to avoid Vitamin D blockage while still protecting your skin.
Make sure your arms, legs, and face are uncovered. The more skin that gets direct sunlight, the better your body can absorb UVB rays.
Combine your sun exposure with some physical activity. A morning walk, yoga session, or light stretching in the sun enhances Vitamin D production and keeps you fit.