Best sunlight times: before 9 am, after 4 pm

Sunlight is important for vitamin D. This vitamin helps with bone health and boosts immunity. However, too much sun can damage the skin. Experts suggest finding the right time to enjoy the sun safely. According to health specialists, 10 to 15 minutes of sunlight on bare skin, a few times a week, is ideal for vitamin D. Dr. Rachna Sharma, a dermatologist, notes that many people lack vitamin D because they stay indoors. She stresses the need for careful timing and duration of sun exposure to avoid skin damage. The best times to get sunlight are early in the morning or late afternoon. Sunlight is strongest between 10 am and 4 pm. Morning sunlight, from 7 am to 9 am, has a low UV index, reducing the risk of burns while still providing benefits. Late afternoon, from 4 pm to 6 pm, is also safer but may not be as effective for vitamin D production. While sunlight has benefits, too much sun can lead to serious problems like sunburn, premature aging, and skin cancer. Prolonged exposure to UV rays is dangerous. To protect yourself while getting sunlight, use sunscreen with at least SPF 30, even early in the day. Wear protective clothing and hats, and use sunglasses to guard your eyes. It’s also important to stay hydrated and limit time in direct sun. For those who can’t get enough sun, vitamin D can come from food. Sources include fatty fish, fortified dairy, egg yolks, mushrooms, and supplements if recommended by a doctor. To sum up, the best times to safely get vitamin D in summer are before 9 am or after 4 pm. These hours help you enjoy sunlight while reducing the risk of skin damage.