How Much Sunlight You Need for Vitamin D: Expert Explains Duration, Best Time, and Body Part for Absorption

A short dose of morning sunlight could be the easiest way to boost your vitamin D levels - a nutrient essential for strong bones and a healthy immune system. But many people still don’t know the correct way to sunbathe for maximum benefit. Here’s what experts recommend for safe and effective vitamin D absorption .

Why Your Body Needs Vitamin D

Vitamin D deficiency can lead to several health issues, including joint pain, bone weakness, and a compromised immune system. While food and supplements can help, sunlight remains the most natural and effective source of vitamin D.

Sunlight: Your Natural Vitamin D Booster

According to Dr Jamal Khan, sunlight doesn’t give you vitamin D through your eyes or by simply looking at it. Instead, your skin plays the key role. When exposed to UVB rays, the body kickstarts a natural process that produces vitamin D internally.

Best Time to Catch the Sun

• Summer: Step outside before 8 a.m.
• Winter: Aim for sun exposure before 9 a.m.
• Just 15 minutes of daily sunlight is enough to help your body generate the required vitamin D.

Focus on the Waist Area

Dr Khan points out that the waist is the most effective zone for vitamin D absorption. To maximise benefits:

• Let sunlight fall directly on the waist.
• If needed, cover the body with a thin muslin or white vest to protect the skin while still allowing rays to pass through.

Common Mistakes to Avoid

Don’t sit in the sun for too long - it may lead to tanning without any added benefits.
Avoid facing the sun directly, thinking you’ll get vitamin D through your eyes - this is a myth.

Sunbathing for vitamin D doesn’t require long hours or fancy techniques - just a few mindful minutes each morning with proper skin exposure can do the trick. Make it part of your daily routine, and let the sun power your health naturally.