What is the Best Time to Get Vitamin D From Sun in India?
The best time to get Vitamin D from sun in India is between 9 am and 1 PM, depending on where you are located and how much access to direct sunlight you have. It is also important to get direct sunlight on our bodies at least 4-5 times a week, as 7-dehydrocholesterol in the skin absorbs the sunshine in the form of UV B radiation to make pre-vitamin D3 and Vitamin D3.
The best time and the amount of time needed in the sun will depend on several factors as well. If you are living in a hilly region with access to bright sunshine in the early hours, then 8-9 am is the best time for you. If you are living in a colder environment or need access to sunlight during the winter months, then the afternoon time may be better for you.
Also if you are spending most of your time indoors and have limited opportunities to get sunshine at the right time, then you should focus on getting adequate sunlight whenever you can. Getting 10-15 minutes under direct sun daily should be a minimum objective, which you should focus on for health and wellness. Since the body needs daily sunshine for Vitamin D production, you should prioritize it for longevity and vitality.
How much time in the sun is required for daily Vitamin D?
Anywhere between 15-25 minutes is adequate for daily sunlight exposure for getting Vitamin D. This depends on the time of the day and the intensity of sun exposure as well, which is why the time limit is based on where you are located and how much sun you have access to. You should also ensure that you're getting enough sunshine if your are already deficient.
Daily exposure to sunshine also improves our mood and our immunity. Direct sunlight access has a rejuvenating property which makes it one of the most effective healthy habits that we can adopt at any age. You can make it a point to get some sun on the weekends to overcome weekday challenges of acquiring natural sunlight.
Effects of too much direct sun exposure
A key reason why it is important to know how much Vitamin D from the sun is required, is so that you don't experience the effects of too much exposure. Excess exposure to the sun can be harmful to the skin and cause damage over time.
Heatstroke is an instant bodily reaction caused due to sudden rising temperatures in the body caused by direct sun exposure.
Sunburns are redness, swellings, and irritation in the skin caused by excess exposure long-term.
Directly looking at the sun for extended periods can cause retinal damage, which is a key risk factor of too much exposure.
The risk of skin cancer rises significantly with excess sun exposure, which is why it is important to get adequate exposure at the right time.
Symptoms of Vitamin D deficiency
It is important to keep a track of the symptoms you are experiencing of Vitamin D deficiency, so that you can understand the benefits of direct daily sunlight exposure. Vitamin D is vital to the functioning of healthy individuals, as both kids and adults require it regularly for their organ, hormonal, and joint health. If you have a nutrition deficiency of Vitamin D, then you may exhibit the following symptoms.
- Joint pain and lower mobility
- Mood management issues
- Problems with sleep quality
- Hair fall
- Chronic fatigue
- Muscle weakness
- Regular cramping and stiffness
- Compromised immunity
- Poor digestion capabilities
The best way to prevent symptoms from rising is to get enough sunshine in the morning every day, and to start your day off with 15 minutes in the sun. You can make it a communal practice or do it with a loved one each day for improving your Vitamin D levels.
Testing for Vitamin D deficiency
The best way to know if you have a vitamin D deficiency is to get a Vitamin D blood test done. You can get the best Vitamin D test near you through MyDiagnostics. You can buy vitamin blood test in India through MyDiagnostics and get your complete Vitamin D and B12 profile done.
It is important to note that a vitamin D deficiency can be connected with several other medical issues, which is why it is key to optimize D3 levels. You should also get your calcium and iron levels tested to understand the impact of D3 deficiency on other areas of your health. If you are experiencing low vitality, joint pain, inflammation, and chronic fatigue, a Vitamin D blood test should be your priority.
The role of Vitamin D and mental health
In terms of Vitamin D and mental health, there is a significant decline in overall energy, vitality, and productivity when you are deficient in Vitamin D3. Your muscles, heart, brain, and immune system have receptors for Vitamin D and rely on a consistent supply of the vitamin for proper functioning.
Lower Vitamin D can lead to a higher risk of depression, joint issues, concentration problems, and difficulty sleeping. Mood changes may be a key sign that individuals should watch out for when understanding the role of Vitamin D and mental health. You should get a complete vitamin test done if you are experiencing hopelessness and other symptoms of mental health issues.
Getting Vitamin D from nutrition
Along with direct sunshine, you should also check for nutritional strategies to improve your Vitamin D intake. You can optimize your diet to include more sources of bioavailable vitamin D which your body can absorb easily.
Fortified Milk is perfect for calcium and Vitamin D
Milk that is fortified with Vitamin D is a great source of the vitamin, and it is also rich in calcium, phosphorous, and other rich minerals. Milk is also a key nutrient that both children and adults should incorporate in their daily lives. You can also incorporate yogurt/dahi if you are unable to consume milk daily.
Eggs are a great source of Vitamin D
Egg yolks are another excellent source of Vitamin D, while also improving your protein intake as well as healthy fats. You can also prepare your eggs in multiple ways, while also consuming them through baking and other cooking methods.
Salmon and other fish for D3
Salmon, tuna, and other fish also contain rich sources of Vitamin D and can be prepared in many convenient ways. You can have grilled fish, fish curry, and other Indian dishes with fish included in them to ensure that you're getting your D3.
Mushrooms are another viable option
From a bioavailability standpoint, mushrooms are a great vegetarian option for Vitamin D. They can also be cooked in multiple ways, giving you a good amount of Vitamin D with each serving.
If you feel like you may be deficient in Vitamin D or aren't getting enough Vitamin D3 from sunlight or your diet, then starting with a vitamin D test in your city is key. You can get specific information and start supplementing to fix your D3 deficiency. MyDiagnostics can provide the right at-home test for you for maximum convenience and testing accuracy for your vitamin and mineral levels.