Best Time to Get Vitamin D from Sun in India

Written by Hexahealth Care Team, last updated on 5 June 2023| min read
Best Time to Get Vitamin D from Sun in India

Quick Summary

Vitamin D is an essential nutrient that helps the body absorb calcium and maintain strong bones. It also helps regulate the immune system, reduces inflammation, and supports cardiovascular health.

The sun is the most significant natural source of vitamin D. In India, the best time to get vitamin D from the sun is between 10 am and 4 pm.

Vitamin D deficiency is a common problem, especially in people who live in sunny climates. Symptoms of vitamin D deficiency include fatigue, muscle weakness, bone pain, and an increased risk of fractures.

Vitamin D, an essential nutrient, is crucial in maintaining good health. It is majorly known for its ability to help the body absorb calcium and maintain strong bones. Vitamin D also helps regulate the immune system, reduces inflammation, and supports cardiovascular health.

While you can obtain vitamin D through diet and supplements, the sun is the most significant natural source of this vital nutrient. In a country with abundant sunshine, it is essential to know the best time to get vitamin D from the sun in India.

With the information on vitamin D sunlight time in India, one can enjoy maximum benefits naturally and save their body from the scorching sunlight and its many harmful damages.

In this article, the primary topics will include the many advantages of sunlight, the causes of vitamin D deficiency, and the best time for vitamin D from sunlight in India. 

Importance and Benefits of Vitamin D

Vitamin D is vital in several important bodily functions, including bone health, immune system function, and cell growth and division. The best time to get vitamin D from the sun in India is essential to ensure the proper formation of this crucial nutrient in the body.

Some of the most impactful benefits of vitamin D in the body are: 

  1. Strong Bones: Vitamin D helps the body absorb the calcium necessary for building and maintaining healthy bones.Without adequate vitamin D, your bones are more likely to turn brittle and weak, increasing the risk of fractures, especially in older adults.
  2. Immune System Function: Vitamin D is also essential for a healthy immune system. It plays a crucial role in producing immune cells that help fight infections and diseases.

    Research suggests that vitamin D deficiency may increase the risk of respiratory infections and autoimmune diseases such as multiple sclerosis and rheumatoid arthritis.
  3. Reduced Risk of Chronic Diseases: According to reports and studies, vitamin D plays a determining role in controlling and eliminating the risk of chronic diseases like heart disease, diabetes, and certain types of cancer.

    Vitamin D has been known to help lower blood pressure and improve insulin sensitivity, which can help reduce the risk of these diseases.
  4. Improved Mood: Vitamin D has also been closely associated with improving moods and reducing symptoms of depression.

    Studies have found that vitamin D supplements may help improve symptoms of depression and anxiety, especially in people with low vitamin D levels.
  5. Better Cognitive Function: Vitamin D is also essential for cognitive function and brain health. Low vitamin D levels have been linked to an increased risk of dementia and cognitive deterioration, according to research.

    According to some studies, supplementing with vitamin D may help older adults' cognitive function.
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Best Time to Take Sunlight in India

Before stepping out in the sun to get an adequate amount of vitamin D,  it is essential for one to know the best time for vitamin D from sunlight in India. 

  1. Time: The best time to get vitamin D from the sun in India is between 10 am and 2 pm. During these hours, the sun's rays are the strongest, so your skin can produce vitamin D more efficiently.However, taking precautions to avoid sunburn and skin damage is also essential.
  2. Location: Where you live and how much access you have to sunlight also determines the timings that can be used for absorbing the sun in India.You can also soak up the sun from 9 am to 1 pm if you have good access. 
  3. Seasonal Variation: The weather is crucial in determining the number of hours you can spend in the sun.In summer, when the heat peaks in a country like India, staying too long in the sun can cause heat strokes, sunburns, etc. 

Taking advantage of the sun is recommended for optimal vitamin D absorption in the morning. However, obtaining sufficient vitamin D through sunlight becomes more challenging in winter.

It might be necessary to spend a lot of time in the sun to ensure adequate vitamin D levels.

Factors to Consider while getting Vitamin D from Sunlight

One of the primary ways to obtain vitamin D is through exposure to sunlight, but it's essential to be mindful of when and how much sun exposure you're getting to avoid any adverse effects.

The following points must be taken into serious consideration regarding the best time to take sunlight in India: 

  1. Time: To ensure the production of sufficient vitamin D in your body, you must be in the sunlight at the right hours.

    During these times, the UVB rays from the sun are at an optimal angle for the skin to produce vitamin D.
  2. Over Sun-Exposure: It's essential to avoid excess sun exposure during peak hours as the intensity of the UVB rays is very high, and prolonged exposure during this time can increase the risk of skin cancer and skin damage.
  3. Skin Condition: The amount of vitamin D your skin produces also depends on factors such as skin type, age, and location.

    People with darker skin tones require more prolonged exposure to sunlight to produce vitamin D than those with lighter skin tones.
  4. Balance: Maintaining a balance between getting enough vitamin D from sunlight and protecting your skin from UV damage is important.

    Using sunscreen with a high SPF and protective clothing such as hats, scarves, and sunglasses can help minimise the risk of skin damage while still allowing your body to produce vitamin D.

By following these guidelines, you can ensure you're getting the right amount of vitamin D while protecting your skin from harmful UV rays.

Other Sources of Vitamin D

While vitamin D sunlight timings in India are often touted as the best source of this vital nutrient, there are several other ways to get the vitamin D that your body needs.
Here are five other sources of vitamin D that you might want to consider:

  1. Fatty Fish: Oily fish like salmon, mackerel, and sardines are excellent sources of vitamin D.

    In fact, just one serving of salmon can provide you with your entire recommended daily vitamin D intake.
  2. Fortified Foods: Many foods like cereal, orange juice, and milk are fortified with vitamin D to help ensure that people are getting enough of this nutrient.
  3. Egg Yolks: While egg whites don't contain much vitamin D, the yolks are actually a decent source of this nutrient.

    Ensure you eat the correct quantity of eggs, as they are high in cholesterol.
  4. Mushrooms: While most plants don't contain vitamin D, mushrooms are a notable exception.

    You can protect your skin from harmful UV rays while ensuring you get the right amount of vitamin D.
  5. Vitamin D Supplements: Suppose you live in a region where sunlight is scarce or have limited access to sunlight due to work or lifestyle factors.

    In such cases, people must consider taking vitamin D supplements or consuming vitamin D-rich foods to meet their daily requirements.

When to Consult a Doctor?

Even though ample sunlight exists in India, many people still suffer from Vitamin D deficiency.

One of the most significant reasons behind this problem is not knowing the best time to get vitamin D from the sun in India. 

To avoid the difficulties closely associated with the lack of vitamin D in the body, one must get enough sunlight and other supplements in case of severe problems.

You should consult a healthcare provider if you experience the following symptoms of vitamin D deficiency:

  1. Bone Pain and Muscle Weakness: Vitamin D is essential for bone health, and a deficiency can cause osteomalacia, which results in weakened bones and muscle weakness.

    You may experience bone pain, particularly in your back, hips, and legs, as well as muscle weakness and difficulty standing or walking.
  2. Fatigue and Low Energy: Vitamin D is crucial in energy metabolism. Its deficiency can lead to fatigue and low energy levels.

    You may feel tired or lethargic, even after getting enough sleep or engaging in physical activity.
  3. Hair Loss: While the exact relationship between vitamin D and hair loss is not fully understood, studies have shown that people suffering from problems related to hair loss are most likely to have low levels of vitamin D.

    You may experience thinning hair or hair loss if you're deficient in vitamin D.
  4. Bone Fractures: As mentioned earlier, vitamin D is essential for bone health, and a deficiency can lead to weakened bones.

    This can increase the risk of fractures, particularly in older adults more prone to falls.
  5. Difficulty Sleeping: Vitamin D plays a role in regulating sleep patterns; a deficiency can impact your ability to fall and stay asleep.

    You may have difficulty falling asleep at night or wake up frequently during the night.
  6. Dental Problems: Vitamin D is also important for dental health, and a deficiency can lead to dental problems like cavities and gum disease.

    You may experience tooth decay or gum inflammation if you're deficient in vitamin D.

A lack of vitamin D can cause several health issues. As a result, one must constantly be alert to its symptoms and signs.

It's time to see your doctor and get a blood test to check your vitamin D levels if you notice changes in your body but cannot explain them. 

Your doctor may suggest supplements or dietary changes to help raise your vitamin D levels depending on the severity and level of your deficiency.

You can safeguard your general health and well-being by taking action to treat a vitamin D deficiency.


While overexposure to the sun can harm your skin, the right amount of sunshine and accurate information about the best time to get vitamin D from the sun in India will benefit the human body in more ways than possible.

Sunlight, one of the richest sources of vitamin D, can regulate the human body's many physical, psychological, and emotional aspects. Vitamin D deficiency is one of the primary reasons behind many problems related to skin, hair, fatigue, and other serious health issues.

If the right amount of vitamin D sun time in India cannot obtain the desired results in your body, then we at HexaHealth are available for assistance. One of the country's leading and most reliable medical platforms, our experts are committed to making your medical journey as smooth as possible.

From helping you find the best doctors and hospitals to getting you quick appointments and free consultations, we are here to help you at every step. The next time you are looking for a health platform willing to take care of the essential aspects for you, remember we at HexaHealth are just a click away.  

Suggested Reads

Vitamin D Foods for Vegetarians 14 Signs Of Vitamin D Deficiency
Dry Fruits Rich In Vitamin D How to Increase Vitamin D Quickly Naturally
Vitamin Tablets for Hair Which Vitamin Deficiency Causes Hair Loss

Frequently Asked Questions

The best time to get vitamin D from the sun in India is midday, around 10 am to 2 pm. During this time, the sun's UVB rays are most intense, which helps the skin produce vitamin D more efficiently.

To minimise the risks of vitamin D sunlight time in India, it's important to follow recommended guidelines for sun exposure, such as avoiding midday sun exposure for prolonged periods, wearing protective clothing and sunscreen, staying hydrated, and seeking shade when necessary. 

The amount of vitamin D sun time in India can differ based on several factors, such as skin type, age, and latitude. On average, spending 15 to 20 minutes in the midday sun, with arms and legs exposed, can help the body produce sufficient vitamin D.

However, it's essential to balance the benefits of sun exposure with the risks of sun damage and skin cancer.

Yes, it's possible to get vitamin D from the sun during cloudy or rainy days in India, although the UVB radiation may be weaker.

The skin can still produce some vitamin D, even on cloudy or rainy days, but it may take more prolonged exposure to sunlight. 

Getting vitamin D sun time in India can offer numerous health benefits, including supporting bone health, regulating immune function, and reducing the risk of certain cancers and autoimmune diseases.

Yes! There are risks of getting too much vitamin D from the sun in India, such as:

  1. Sunburn
  2. Skin damage
  3. Skin cancer.

It's essential to balance the benefits of sun exposure with the risks and to avoid excessive sun exposure.

The risks of getting vitamin D other than the recommended vitamin D sunlight timings in India can include skin damage, sunburn, and skin cancer.

Overexposure to sunlight can also cause other health problems, such as dehydration, heat exhaustion, or heat stroke.


All the articles on HexaHealth are supported by verified medically-recognized sources such as; peer-reviewed academic research papers, research institutions, and medical journals. Our medical reviewers also check references of the articles to prioritize accuracy and relevance. Refer to our detailed editorial policy for more information.

  1. Devje S. 3 Surprising Benefits of Vitamin D [Internet]. Healthline.
  2. Cleveland Clinic. Vitamin D Deficiency: Causes, Symptoms & Treatment [Internet]. Cleveland Clinic.
  3. The right way to get Vitamin D from the sun [Internet]. The Times of India.

Updated on : 5 June 2023

Disclaimer: The information provided here is for educational and learning purposes only. It doesn't cover every medical condition and might not be relevant to your personal situation. This information isn't medical advice, isn't meant for diagnosing any condition, and shouldn't replace talking to a certified medical or healthcare professional.

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