Although our skin produces vitamin D from sunlight, sunlight is not equally effective at all times. Staying in strong sunlight for a long time can also cause harm, hence it is important to understand which time is most beneficial for the body and how much exposure is enough.

Contrary to popular belief, research shows that sunlight between 10 am and 3 pm is most effective for producing vitamin D, not early in the morning. At this time the sun is higher, causing UVB rays to fall directly on the skin and vitamin D is produced faster, whereas sunlight like at 7 am is often very mild.

There is no single answer to how long one should stay in the sun. It depends on skin color, season, place, age, all this. According to many experts, 5 to 30 minutes of exposure to sunlight a few times a week on the face, hands or feet is sufficient, while darker skin and the elderly need more time.

In winter and in high altitude areas, the angle of the sun’s rays changes, due to which even the afternoon sunlight is sometimes not sufficient to produce Vitamin D. In such times, people may have to depend more on food and supplements, because UVB rays are unable to reach the ground.

The safest way to take advantage of the sun is to have a short exposure, that too around noon. Staying in the sun for a long time increases the risk of sunburn, which can further bring risks like skin cancer. If you know you have to stay outside for a long time, you should use sunscreen, hat and clothing.

One more thing to remember, sitting behind glass and being exposed to sunlight does not produce Vitamin D, because UVB rays do not come in directly through windows. Therefore, if the purpose of taking sunlight is to stay in an open space for some time, it is necessary. And yes, using sunscreen does not completely block Vitamin D, it only provides protection, so it should be applied if you have to stay in the sun for a long time.