How long and when is it most effective to spend time in the sun to overcome vitamin D deficiency? Read the answer here.

News Topical, Digital Desk : Vitamin D is crucial for our health. However, most people still suffer from it. This deficiency can lead to symptoms like bone pain, depression, mood swings, and weakened immunity. To avoid these problems, it's important to maintain adequate levels of vitamin D in the body. 

The most effective way to overcome vitamin D deficiency is to sit in the sun, because our body produces vitamin D when exposed to sunlight. However, it's important to know how long and at what time (the right time to take the vitamin) sitting in the sun produces the most vitamin D. Let's learn more about this. 

The right time to sunbathe

Exposure to the sun's UV rays is essential for vitamin D production. When these rays hit our skin, vitamin D production begins. Therefore, sunlight is the best source of vitamin D.

• The best time to produce vitamin D is between 10 a.m. and 3 p.m. During this time, the intensity of UV-B rays is highest. This doesn't mean you need to spend hours in the sun; even short periods of sunshine during this time can be effective for adequate vitamin D production.

How long is it necessary to sit in the sun?

It is also important to know the timing of sun exposure, but it depends on many factors-

• Skin color: Fair skin has less melanin, so it takes less time to produce vitamin D. However, wheatish or dark skin has more melanin, which hinders the absorption of UV-B rays. Such skin may require 20-30 minutes.
• Age: As we age, the skin's ability to produce vitamin D decreases. Therefore, older people are advised to spend more time in the sun.
• Geography – The time you spend in the sun also depends on whether the sun shines brightly or not where you live. 
• Weather: The intensity of sunlight is low during winter season, hence the time spent sitting in the sun may have to be increased during this period.

Keep these things in mind

• Use of sunscreen- If you are going to be in the sun for more than 30 minutes, then it is important to apply sunscreen to protect the skin from damage.
• Sunlight behind glass is useless – Sunlighting behind a room window or car window is useless, because glass blocks UV-B rays.
• Excessive sunlight is harmful – Staying in the sun for longer than necessary can lead to sunburn, skin cancer and dehydration. 

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