Vitamin D is an essential nutrient that plays a crucial role in maintaining strong bones, immune function, and overall health. When your skin is exposed to the sun’s ultraviolet (UV) rays, it triggers vitamin D synthesis, the process by which your body creates and stores this vital nutrient.
The amount of time you spend in the sun, your skin tone, geographical location, and age all impact how much vitamin D is synthesized each time you’re in the sun. To determine the right amount of sun exposure for you, consider the following factors:
– Age: As you get older, it becomes harder for your body to make vitamin D.
– Skin Tone: People with lighter skin tones need less sun exposure due to a higher risk of sunburn, while those with darker skin tones may require more time in the sun.
– Time of Day and Year: The summer sun is strongest, so you’ll need more time outside during peak hours (10:30 a.m. – 4 p.m.) or adjust your schedule according to the season.
– Geographical Location: Areas with weaker sunlight, such as northern states, require more careful consideration.
Experts recommend spending 5-30 minutes in the sun daily between 10:30 a.m. and 4 p.m. However, it’s essential to weigh this against potential risks of skin damage and cancer. Wear sunscreen with an SPF of 30 or higher every day to protect your skin while still allowing some vitamin D production.
Consider talking to a healthcare provider familiar with your medical history and medication use to determine the best approach for your individual needs. You can also boost your vitamin D intake through supplements, fortified foods, oily fish, egg yolks, and beef liver.
Source: https://www.health.com/how-much-sun-for-vitamin-d-11754641