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The Right Way To Get Vitamin D From Sun In India

The Right Way To Get Vitamin D From Sun In India

Most of us avoid going out when the sun is shining bright for a variety of reasons, including fear of sun tan and aversion to heat.

Not knowing that Vitamin D produced by the sun is a crucial element for strong bones, boosting the immune system, regulating mood, and supporting various bodily functions. 

While vitamin D can be obtained through certain foods and supplements, exposure to sunlight remains the most natural and efficient way to acquire this vital nutrient. 

This article explores the importance of vitamin D from the sun, how to obtain it effectively, and the correct ways to soak up this valuable nutrient in the Indian context.

Importance of Vitamin D from the Sun

Vitamin D is produced naturally when our skin is exposed to ultraviolet B (UVB) rays from sunlight. 

In a process, the cholesterol present in our skin gets converted into vitamin D on exposure to the sun and helps the body absorb calcium and phosphorus, crucial minerals for bone health. 

It also plays a pivotal role in supporting the immune system, reducing inflammation, and preventing chronic diseases such as osteoporosis, diabetes, and certain types of cancer.

In India, getting sunlight is even more significant as it is abundant throughout the year, which makes vitamin D readily available for everyone. 

In spite of this, many people nowadays suffer from vitamin D deficiency diseases, such as osteoporosis.

How do you get Vitamin D from the Sun?

Now that we know the importance of Vitamin D and its role in our health, the question is what is the correct way to absorb vitamin D from the sun? 

To obtain vitamin D from the sun, it is important to expose your skin to direct sunlight. When UVB rays penetrate the skin, a chemical reaction occurs, converting a form of cholesterol into an inactive form of vitamin D. 

This inactive form is then transformed by the liver and kidneys into an active form, which the body can utilize.

What is the correct way to soak up vitamin D from the Sun?

While we know getting vitamin D from the sun is essential, it is crucial to adopt a balanced approach to sun exposure to minimize the risk of skin damage. 

Let us discuss the correct way to soak up vitamin D safely and effectively from the sun for maximized benefits:

Step 1: Choose the right time for sunbathing: Going out when the sun is shining needs to be evaluated for its beneficial and harmful effects. It is considered that the sun is less intense, usually between 10 am and 2 pm, making it the suitable time to go out and get your share of vitamin D.

We are suggesting so because during that time the sun is less harsh, hence reducing the risk of sunburn and skin damage. 

However, it is important to note that the duration of exposure required depends on various factors such as skin type, age, and geographical location.

Step 2: Maintain moderate exposure duration: The maximum duration of direct sun exposure should not exceed by 30 minutes. This much time is sufficient to maintain optimal vitamin D levels.

Another thing to note down is not everybody is the same, which is why vitamin D levels vary depending on factors such as skin type and geographical location. 

And it is equally important to strike a balance, as excessive sun exposure can lead to sunburn and increase the risk of skin cancer.

Step 3: Expose a sufficient amount of skin: To maximize vitamin D synthesis in your body make sure to expose a significant area of your skin to sunlight. 

You should try wearing short sleeves, with light-coloured clothes for maximum absorption of UVB rays. 

Ensure that your face and arms, which are commonly covered, are adequately exposed.

Step 4: Protect yourself from harmful rays: Exposure to sunlight is important for vitamin D synthesis in our body, however, it is equally important to protect yourself from excessive UV radiation to avoid harmful effects caused by UV rays.  

You must apply sunscreen with a high SPF, wear protective clothing such as hats and sunglasses, and seek shade when the sun is at its peak intensity to shield your skin from harmful rays.

Vitamin D Supplements and Food Sources

Due to our busy lifestyles, exposure to the sun is very limited. This is why, in addition to sun exposure, it is important to note that vitamin D can also be obtained through dietary sources and supplements. 

Including vitamin D-rich foods in your diet and considering supplementation can be beneficial, especially during periods of limited sunlight exposure or if you have specific dietary restrictions. 


Vitamin D obtained from sunlight plays a pivotal role in maintaining overall health and well-being. In India, where ample sunlight is available, harnessing the power of the sun is an effective way to obtain this essential nutrient. 

By choosing the right time, exposing adequate skin, maintaining enough exposure time, and protecting yourself from harmful rays, you can get the benefits of this valuable nutrient while minimizing the risk of sun damage.

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