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Optimising vitamin D absorption through sun exposure
One of the most effective ways to get vitamin D is to expose yourself to the sun. However, it is essential to understand that not all times of the day are valid to maximize this absorption.
The Best Time to Exposure to the Sun
The best hours to tan and get your optimal dose of vitamin D are between 10 a.m. and 16 hours, as UVB rays are most intense at this time. Thus, sun exposure during this period allows maximum production of vitamin D by the skin.
However, these hours are also the hottest, which can cause certain inconveniences such as sunburn or increased risks of skin cancer. To prevent these risks, it is often recommended to expose oneself gradually to the sun as the season progresses.
Solar exposure according to skin types
The duration of sun exposure required to produce a sufficient amount of vitamin D also varies according to the type of skin. For people with clear skin, an exposure of about 15 minutes may be sufficient. On the other hand, if you have darker skin, you may need to tan between 30 minutes and an hour to get the same benefits, because darker skin produces vitamin D less effectively.
Additional considerations to improve vitamin D absorption
If you cannot expose yourself to the sun during the recommended hours, it is still possible to produce vitamin D before 10 hours and after 4 p.m., although UVB ray concentrations are lower during these periods. But it is essential to remain vigilant about prolonged exposure to UVA rays, which are constant all day long and can harm your health.
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