Vitamin D, known as the sunshine vitamin, is important in keeping bones strong, increasing immunity, and promoting mental health. Sunlight is one of the greatest providers of this vital nutrient. But now the true question is what many people ask; is it possible to get vitamin D through the sun after 4PM?
This article covers all that you need to know about the best time that you can use sunlight to produce vitamin D. You will also get to know how the climate and the lifestyle, type of skin you possess can make the difference between the amount of Vitamin D that will actually be produced by your body.
Can You Get Vitamin D from the Sun After 4PM? Let’s Clear the Air
In most areas the short answer is no. Once past 4PM, the angle that the sun takes in the sky is too low to generate sufficient UVB rays that would then facilitate the synthesis of vitamin D.
Here’s why?
- UVB rays are intercepted by the atmosphere of the earth in the early morning and in the mid-afternoon.
- At a later period when the time goes past 4PM the UVA rays take over and do not stimulate the production of vitamin D.
- This period is sunburn-free but inappropriate to benefit from vitamin D.
So it is true that you can enjoy the sun after 4PM without suffering sunburn but you will not receive much vitamin D.
Best Time to Get Sunlight for Vitamin D
Health experts say that the most suitable time of day to be exposed to sunlight and get some vitamin D is between 10AM and 2PM. It is at these hours:
- The sun is overhead in the sky
- UVB radiations are the strongest and direct
- The most vitamin D can be manufactured by your body in the distinct shorter time
Most people need only 15-30 minutes of this direct sunlight on skin (without sunscreen) each day to get all the vitamin D they need, depending on the skin type and geographical location.
Why You Probably Can’t Get Vitamin D from the Sun After 4PM?
Although the sunshine may still be warm and bright to your skin, that doesn’t mean that your body is still producing vitamin D. Can you get vitamin d from the sun after 4pm? Scientifically speaking there would be minimal or no UVB rays at this time in most places resulting in minimal to no opportunity for vitamin D production.
And so, contrary to great benefits for mental health, a walking or outdoor workout after 4PM won’t provide your daily dose of vitamin D.
Factors That Affect Vitamin D Production from Sunlight
Even in the sun at the correct hours, there are quite a few other factors which determine how much vitamin D you can get from sunlight?
1. Geographic Location
The closer you are to the equator the greater the year around UVB. Individuals who are in the northern or southern latitude are likely to face difficulties in producing vitamin D in winter, irrespective of the time of day.
2. Season
During winter, some potential places may experience minimum ultraviolet B radiation even during the hours of noon. All this makes it difficult to acquire adequate vitamin D by just exposure to sunlight.
3. Skin Tone
UVB rays are blocked by a pigment in your skin known as melanin. Therefore, it might take dark-skinned individuals formerly more than 3 times longer to make the same portion of vitamin D in sunlight than light-skinned individuals.
4. Age
The elderly have a reduced production of vitamin D despite good exposure to the sun. The skin of these people is not able to make vitamin D out of sunlight as effectively.
5. Clothing and Sunscreen
Although you need to take care of your skin, excessive clothing or sunscreen does not allow UVB to reach the skin. It is a decent habit to leave your arms, legs, or face exposed in the sun during a brief period and then put on sunscreen.
UVB Rays and Vitamin D: What is the Relation?
Discussing vitamin D due to sun exposure, one cannot ignore the UVB rays.
So, the process is this:
- UVB penetrates your skin.
- A vitamin D3 is made out of a cholesterol compound in the skin.
- Vitamin D3 circulates in your blood system and it aids the absorption of calcium and phosphorus which are the most important minerals in bones.
This does not occur with UVA rays which prevail during morning sun and in the late afternoon. This is why midday sunlight is the best sunlight to absorb vitamin D.
Misconceptions About Getting Vitamin D from Sunlight
Let’s bust some common myths:
Myth 1: All Sunlight is Vitamin D 3
Fact: Only UVB light causes synthesis of vitamin D. The UVA rays, predominant during early morning and late afternoons (including 4PM and beyond) are not useful.
Myth 2: The use of Window Sunlight Works
Fact: UVB rays cannot go through glass. Sitting at a sunny window will not assist you to manufacture vitamin D.
Myth 3: The Longer The Exposure The Better
Fact: The body is only capable of producing a small level of vitamin D per day. Once that happens, additional sunshine is not beneficial and can augment your likelihood of harming your skin.
How Long Should You Stay in the Sun?
The widespread question of how long to sit in the sun as a source of vitamin D is also common. There is no universal solution, though these are some general guidelines according to your skin tone:
| Skin Tone | exposure recommendation |
| Fair/Light | 10–15 minutes |
| Medium | 15–25 minutes |
| Dark | 30–45 minutes |
Ensure that at least 25-30 per cent of your skin is out (such as arms and legs). And yes, when you come out in the sun and your purpose is the formation of vitamin D avoid sunscreen at this limited exposure time.
Can You Supplement Instead?
Absolutely! When you are unable to access sufficient sunshine through either your work, lifestyle and season changes, the vitamin D supplements can come in handy as a prudent substitute. These are of two kinds:
- Vitamin D2 (vegetable)
- Animal-based (more active) vitamin D3
However, it is always advisable to consult your physician before taking supplements, particularly when you are already having some health complications, or when you are pregnant.
Foods That Support Vitamin D Levels
Although sunlight is the optimal natural resource, you may increase your intake of vitamin D by consuming foods such as:
- Salmon, tuna and mackerel (Fatty fish)
- Orange juice, yoghourt and fortified milk
- Egg yolks
- Sunlight-exposed mushrooms
- Fortified cereals
Nevertheless, the daily nutritional needs of vitamin D cannot easily be achieved by the diet, particularly in the case of vegans or vegetarians. It is why the combination of diet, sunlight, and, perhaps, supplements is the most effective one.
Sun Safety and Vitamin D: Can You Balance Both?
Yes, you may! The following is a list of how you can get vitamin D without raising your risk of getting skin cancer:
- Exposure to the sun should be restricted to 15-30 minutes during noon.
- Sunburns should be avoided.
- Consider applying sunscreen once your brief vitamin D session is over.
- Use clothing protection and sun glasses when you are already tired of the sun.
Becoming sun smart does not necessarily imply staying out of the sun, but reasonably using sunlight.
Signs You May Be Deficient in Vitamin D
Are you wondering whether your levels are too low? Here are the things to look out on:
- Persistent common infections or colds
- Fatigue and exhaustion
- Low mood, or depression
- Weakness and pains in the muscles
- Bone pain
- Hair loss
Your vitamin D is easily confirmable by a blood test. When you are low your doctor can advise you to take supplements or modifications of lifestyle.
Final Thoughts?
In order to conclude, we are going to refer back to the question we started out with: can you still get vitamin D out in the sun after 4PM?
Regrettably, it is not in most regions of the globe. The angle of the sun blocks out the UVB rays which your body requires to produce the vitamin D after 4PM.
Rather, limit yourself to spending 10-30 minutes in the sun twice a week between 10AM and 2PM, based on your skin color, geography, and occupation. This will enable you to embrace the vitamin D requirements without compromising your skin.
Are you willing to take charge of your health?
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To become a healthier person, you have to begin by taking small steps- such as stepping into the sun at the right time.
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