Sunlight is an important source of vitamin D, which plays an important role in bone health, immunity and mood regulation. However, excessive sun exposure to sunburn, premature aging and skin cancer may increase. So, when is the best time to soak the sun without damaging your skin? Sunlight helps the body to produce vitamin D, which is essential for calcium absorption and bone health. It also supports immune function and reduces the risk of diseases such as osteoporosis and some cancer. According to the World Health Organization (WHO), approximately 10 to 15 minutes of sunlight on bare skin (weapons and feet) is enough to maintain enough vitamin D level a few times a week.

Dr. Rachna Sharma, a dermatologist, states, “Vitamin D deficiency is becoming common, especially in urban population where people spend most of their time indoors. Moderation requires sunlight contact, but we must be cautious about time and duration to avoid skin damage.”

Dr. Michael Holik, Professor of Medicine at the University of Boston and a prominent specialist on vitamin D, says, “The best way to customize the level of vitamin D is exposed to the sensible sun. Morning sunlight provides a good balance between benefits and low risks.”

Best time to get sunlight in summer

Dermatologist and health experts usually recommend receiving sunlight during the morning or late afternoon to avoid the harmful effects of acute UV rays. When UV radiation is at its peak, the rays of the sun are the strongest between 10 am and 4 pm.

Morning sunlight (7 am to 9 am) – This is considered the safest time to get sunlight. During these hours, the UV index is low, which still reduces the risk of sunburn by providing sufficient risk for vitamin D production.

Late afternoon sunlight (from 4 pm to 6 pm) – Sun’s contact is also safe during this time, because the intensity of UV radiation starts decreasing. However, it may not be as effective for vitamin D synthesis as morning sunshine.

A dermatologist and researcher at the University of Edinburgh, Dr. Richard Veller noted, “The sun’s contact in moderation not only helps with vitamin D, but also reduces blood pressure, potentially reduces the risk of heart disease. However, peak is important to prevent skin damage from avoiding hours of flaxis.”

Risk of overexposure for sunlight

While sunlight is beneficial, prolonged risk, especially during peak hours, can give rise to serious skin issues such as:

Sunburn – red, painful skin due to UVB radiation.

Premature aging – UVA rays can penetrate deep into the skin, break the collagen and lead to wrinkles and fine lines.

Hyperpigmentation – uneven skin tone and dark patches can occur by exposure to the sun for a long time.

Skin cancer – extremely severe risk, excessive UV exposure, can damage skin cells and increase the chances of melanoma and other types of skin cancer.

How to protect your skin during sunlight

If you plan to step out for sunlight, take the following precautions:

Wear sunscreen-Use a broad spectrum sunscreen with SPF 30 or more even during ear

Wear light, full sleeve clothes and a hat to protect the cover up and your skin.

Use sunglasses-UV-Blocking Wearing sunglasses and protect your eyes from UV damage.

Drink a lot of water to stay hydrated and prevent diseases related to heat.

Border Exposure – Avoid spending too much time in the sunlight even during safe hours.

Options for Vitamin D Consumption

For those who cannot receive enough sun risk due to lifestyle or skin sensitivity, vitamin D can be obtained from dietary sources: eg:

Fatty fish (salmon, mackerel, tuna)

Garhwale dairy and plant-based milk

Eggs

mushroom

Vitamin D supplements (as per a doctor’s recommendation)

Dr. Susan Lanham-Nu, head of nutritional science at Surrey University, says, “In limited sun-risk areas, diet vitamin D and supplements are effective options for maintaining optimal health.”

So what is the best time to get vitamin D? The best time to get sunlight in summer is at 9 am or 4 pm after damaging your skin. These hours offer sufficient UVB rays for vitamin D production, reducing the risks of sunburn and long -term skin damage.

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