English
English
English
The best time to sunbathe is between 10 a.m. and 3 p.m., as the UVB rays, essential for vitamin D production, are present during this time. During this time, the sun’s rays are most effective and help our bodies produce vitamin D. According to the US National Institutes of Health, for many people, 5-30 minutes of sun exposure to the face, arms, hands, or legs several times a week may be sufficient. According to a 2025 study, people who spend at least 30 minutes in the afternoon have significantly better vitamin D levels.
Representational Image
New Delhi: Vitamins are crucial for a healthy and fit body. Vitamin D is especially important, and sunlight is its best source. Sunlight is the body's most natural way to produce vitamin D, the "sunshine vitamin," which plays a vital role in helping the body absorb calcium and phosphorus, maintaining strong bones, supporting muscle function, boosting immunity, and regulating mood. But do you know the best time to sunbathe to produce vitamin D? How long should one spend in the sun? What is the right time to sunbathe? When does vitamin D release in the sun?
The right time to sunbathe for vitamin D
The best time to sunbathe is between 10 a.m. and 3 p.m., as the UVB rays, essential for vitamin D production, are present during this time. During this time, the sun's rays are most effective and help our bodies produce vitamin D. According to the US National Institutes of Health, for many people, 5-30 minutes of sun exposure to the face, arms, hands, or legs several times a week may be sufficient. According to a 2025 study, people who spend at least 30 minutes in the afternoon have significantly better vitamin D levels.
How much sun exposure is needed for vitamin D?
You need 5-30 minutes of sun exposure to produce vitamin D, but this time depends on your skin color, location, weather, and other factors. People with fair skin should spend 10-15 minutes, and those with dark skin should spend 25-30 minutes. People with darker skin need more time because melanin reduces the penetration of UVB rays. Older adults produce vitamin D less efficiently and may need more sun exposure or a proper diet.
How much sun exposure is needed for vitamin D?
To produce vitamin D, you need to spend 5-30 minutes in the sun, but this time depends on your skin color, location, weather, and other factors. People with fair skin should spend 10-15 minutes in the sun, and people with dark skin should spend 25-30 minutes in the sun, after which they should apply sunscreen.
Benefits of Sunlight for Vitamin D
