In India, sunlight is available for most of the year, yet vitamin D deficiency continues to affect a large proportion of the population. As noted in a study, “Vitamin D deficiency prevails in epidemic proportions all over the Indian subcontinent, with a prevalence of 70%–100% in the general population.”
Vitamin D is essential for overall health, supporting bone strength, immunity, metabolism, and even mood regulation. However, while many people are aware of its importance, far fewer understand a key factor that determines its effectiveness - the right time, duration, and way to get sunlight.
As summer sets in, understanding how to make the most of sunlight becomes essential. We spoke to Dr J. Panthala Rajakumaran, Senior Consultant Trauma and Joint Replacement & Robotic Arthroplasty Surgeon at VS Hospitals, Chennai, who explained why sunlight matters, the ideal time to get it, and how much exposure is actually needed for optimal health.
Why does sunlight matter?
Explaining the importance of sunlight, Dr J. Panthala Rajakumaran said that it remains one of the most accessible natural resources for maintaining good health. However, modern lifestyles often limit adequate exposure. “In today’s lifestyle, individuals are more likely to get little to no sunlight due to their hectic schedules or are exposed to sunlight at the wrong times of the day,” he noted, adding that this can lead to bone pain, mood disturbances, and eventually Vitamin D deficiency.
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He further highlighted that vitamin D plays a crucial role not just in bone health but also in immunity, metabolic function, and maintaining the body’s internal clock. It is also linked to improved mood, as sunlight exposure helps boost serotonin levels.
What is the ideal time and duration for sunlight?
According to Dr Rajakumaran, both timing and duration of sun exposure are key. “Early morning from 6:30 AM to 9:30 AM is particularly essential and beneficial since the UV rays are milder and hence safer,” he said, adding that this also helps reset the body clock and improves alertness and energy levels.
He pointed out that midday sunlight, from 10:30 AM to 3:30 PM, contains stronger UVB rays, which aid in vitamin D production. However, he cautioned that prolonged exposure during these hours can increase the risk of skin damage, tanning, and heat-related illnesses, especially in tropical countries like India.
On duration, he explained that “for most individuals, 30 minutes of sunlight is essential,” ideally with exposure of the face, arms, and legs without sunscreen during safer hours. He also noted that individuals with darker skin tones may require longer exposure compared to those with lighter skin.
What are the signs of deficiency and precautions to take?
Dr Rajakumaran noted that inadequate sunlight exposure can manifest through several symptoms, including persistent fatigue, mood swings, poor sleep quality, frequent infections, and recurring bone or joint pain.
At the same time, he stressed the need for precautions. “It is essential to avoid harsh sun to prevent skin burning and dehydration,” he said, emphasising the importance of staying hydrated, wearing lighter clothing, and using sunscreen when needed. He also highlighted that elderly individuals, especially those with limited mobility, should be encouraged to get regular and supervised sunlight exposure.
He added that “sunlight is a natural healer,” and the key lies not in avoiding it entirely, but in choosing the right time and duration for safe exposure.
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS
