Vitamin D, often called the "sunshine vitamin," plays a crucial role in maintaining healthy bones and overall well-being. The sun's ultraviolet B (UVB) rays trigger vitamin D production in your skin, making sunlight the best natural source of this vital nutrient. However, it's important to balance getting enough sunlight without overexposing your skin to harmful UV rays.

Timing is Key Midday sun, especially between 10 a.m. and 2 p.m., is the best time to get vitamin D. During these hours, the sun is at its highest point, and its UVB rays are most intense, allowing your body to produce vitamin D more efficiently. Just 10–30 minutes of exposure, several times a week, is enough for most people, though those with darker skin may need a bit longer.

Consider Your Skin Type Your skin color affects how much vitamin D you can produce. People with darker skin need more sun exposure to produce the same amount of vitamin D as those with lighter skin because melanin, the pigment responsible for skin color, naturally blocks UV rays.

Protect Yourself While sunlight is essential, too much can be harmful. Sunburn, premature aging, and an increased risk of skin cancer are serious risks. Apply sunscreen after 10-30 minutes of sun exposure to prevent damage, and reapply every two to three hours.

Conclusion To stay safe while boosting vitamin D levels, aim for short, regular periods of midday sun exposure, protecting your skin with sunscreen as needed.