Health experts are urging people in India to maximise sunlight exposure to boost vitamin D levels, which are essential for strong bones, immunity, and mental well-being as winter chills grip the country.
Getting enough of the “sunshine vitamin” can be challenging due to shorter days and weaker sunlight, but timing your sun exposure correctly can make a significant difference.
According to nutritionists, the optimal window for vitamin D absorption in winter is between 10 am and 3 pm, when the sun’s UVB rays are strongest. Dr Anjali Sharma, a Delhi-based dietitian, advises at least 15-30 minutes of sun exposure on the face, arms, and legs, three to four times a week. “In winter, the sun’s angle reduces UVB penetration, so midday exposure is crucial,” she explains. Northern India, where fog and pollution often block rays, may require slightly longer exposure.
Darker skin tones, common in India, require more time in the sun due to higher melanin levels, which can hinder vitamin D synthesis. Experts also warn against overreliance on supplements, emphasising natural sunlight as the most effective source. However, they caution against excessive exposure to avoid skin damage, recommending sunscreen after the initial 15-20 minutes.
With vitamin D deficiency linked to fatigue, joint pain, and weakened immunity – symptoms often mistaken for winter lethargy — health officials are promoting rooftop walks or park visits during lunch hours.
Given that urban lifestyles often restrict outdoor time, this simple habit has the potential to significantly improve the lives of millions.