How long should one be exposed to sunlight each day for optimal benefits?

The duration of daily sun exposure depends on the season, weather conditions, individual skin type, and the purpose of sunbathing.

Generally, to promote vitamin D synthesis and calcium absorption, it is recommended to be exposed to sunlight for 10 to 30 minutes daily. This period should ideally be scheduled during times when UV radiation is milder, such as before 10 a.m. or after 3 p.m., to avoid skin damage caused by intense UV radiation at noon.

The appropriate duration of sun exposure varies among individuals. For example, younger and middle-aged adults, who have more active metabolisms and faster calcium loss, may require longer sun exposure to replenish vitamin D, but should also avoid prolonged exposure to strong UV radiation. Elderly individuals should avoid lying in the sun alone for extended periods to prevent catching a chill or developing a cold, and should adjust the duration of sun exposure according to their physical condition and comfort level.

Light-skinned individuals, who have less melanin in their skin and therefore less natural protection against UV radiation, should limit their sun exposure to about 5-10 minutes. In contrast, individuals with darker skin, who have more melanin and thus a stronger ability to absorb UV radiation, may require longer exposure times, generally recommended at 20-30 minutes.

The best time for sun exposure is in the early morning or evening, when UV intensity is lower and the risk of skin damage is reduced. Direct sun exposure should be avoided between noon and 4 p.m., as UV radiation is strongest during this period and poses a higher risk of skin damage.