What is the Best Time to Get Vitamin D From Sun in India?
Time to read 7 min
Time to read 7 min
The best time to get sunlight vitamin or Vitamin D from sun in India, which relates to your vitamin d requirements, 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 exposure on our bodies at least 4-5 times a week to maximize sun exposure, especially from UVB rays. , as 7-dehydrocholesterol in the skin absorbs the sunshine in the form of UV B radiation to facilitate vitamin d synthesis, which is crucial for vitamin d production and obtaining vitamin d from sunlight to make pre-vitamin D and Vitamin D3.
The best time and the amount of time needed in the sun will depend on several factors as well, including how much sun exposure you can safely receive. 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 to ensure you get enough sunlight and benefit from UVB rays.
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. Otherwise, you will suffer from vitamin D deficiency. 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.
Anywhere between 15-25 minutes is adequate for your daily dose of sunlight exposure for getting Vitamin D and enhancing calcium absorption, which is key for optimal vitamin D absorption. This depends on the time of the day, the intensity of ultraviolet rays during sun exposure, and your skin color 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 you are already deficient in sufficient vitamin D.
Daily sunlight exposure 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. However, make sure to apply sunscreen according to your skin type because direct exposure to sunlight has a higher risk of forming certain cancers like skin cancer. Make sure to maintain protective clothing to save your skin from harmful UV rays and UV radiation.
It is important to know how much Vitamin D from the sun is required to maintain your vitamin d status. so that you don't experience the effects of too much sunlight exposure or too much vitamin D, which can impact your vitamin d levels . It also has some biological effects. Excess exposure to the sun can be harmful to the skin and cause skin cancer over time.
Heatstroke is an instant bodily reaction caused by sudden rising temperatures in the body, caused by direct sun exposure. In northern India, the cases of heat stroke are more visible due to abundant sunshine and extreme temperatures.
Sunburns are redness, swelling, and irritation in the skin caused by excessive exposure long-term. Also, there are chances of certain cancers, like skin cancer, due to extreme heat and UVB radiation. Direct skin exposure to UVB radiation or UV light increases the risk of skin damage.
Directly looking at the sun for extended periods can cause retinal damage, which is a key risk factor of too much exposure. The visible light from direct sunrays is very harmful to the retina.
The increased risk of skin damage, solar radiation, and skin cancer rises significantly with excess sun exposure, which is why it is important to get adequate exposure at the right time, or consider taking a daily supplement.
It is important to keep a track of your vitamin d status and ensure you are getting enough vitamin d the symptoms you are experiencing of Vitamin D deficiency. Thus, you can understand the benefits of direct daily sunlight exposure and the importance of vitamin d from sunlight to produce vitamin d for adequate vitamin d synthesis.
Vitamin D is vital to the functioning of healthy individuals, as both kids and adults require it regularly for their organ, hormonal, joint health, and to support healthy bones to ensure optimal bone health. to prevent conditions like bone pain. If you have a nutrition deficiency of Vitamin D, resulting in low vitamin d levels, then you may consider taking a vitamin d supplement and 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 exposure to sunlight in the morning every day, and to start your day off with 15 minutes in the sun, depending on how much sunlight you can get. You can get sufficient vitamin D from sunlight. Make it a communal practice or do it with a loved one each day to improve your Vitamin D levels, which is especially important for breastfeeding women.
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 a 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, especially for the world's population. You should also get your calcium and iron levels tested to understand the impact of skin pigmentation and 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.
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, immune system, and bone health have receptors for Vitamin D and rely on a consistent supply of the optimal 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, especially for individuals with darker skin. You should get a complete vitamin test done if you are experiencing hopelessness and other symptoms of mental health issues.
Along with direct sunshine, you should also check for vitamin d rich foods and dietary sources like oily fish and nutritional strategies to improve your Vitamin D intake, especially if you have darker skin . You can optimize your diet to include more sources of bioavailable vitamin D which your body can absorb easily.
It is perfect forcalcium absorption and the sunshine vitamin, Vitamin D, which is converted into its active form in the body through sun's rays, to help the body absorb it effectivel . but incorporating fatty fish is also beneficial.
Milk that is fortified with Vitamin D is a great source of the vitamin, and it is also rich in calcium, phosphorous, and aids in vitamin d absorption, contributing to proper vitamin d production . Milk is also a key source of healthy vitamin D that both children and adults, including pregnant women, 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 and can be considered a daily supplement for your vitamin D needs. It maintains optimal vitamin D levels in the body and promotes healthy bones as well.
Egg yolks are another excellent source of healthy 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. Still, consuming egg yolks directly will be more beneficial.
Oily fish like salmon, tuna, and other fish also contain rich sources of adequate 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 and adequate sunlight exposure.
From a bioavailability standpoint, mushrooms are a great vegetarian option for Vitamin D, especially when combined with sun's rays for optimal absorption. Mushrooms produce enough vitamin D in the body. They can also be cooked in multiple ways, giving you a good amount of Vitamin D with each serving, helping your body absorb it effectively.
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.
**Medical Disclaimer - The following information is for educational purposes only. No information provided on this website, including text, graphic, and images, are intended as substitutes for professional medical advice. Please consult with your doctor about specific medical advice pertaining to your condition(s).
