When I was in school, every day before the class started, we all gathered in the field for assembly. Our assembly teacher used to say, “Don’t be exhausted by the sunlight because it contains Vitamin D.” But later on in life, I learned early morning sunlight does not contain Vitamin D                                                                         

The Truth: Morning Sun Has Little or No UVB Rays

Here’s the surprising part: early morning sunlight (before 9 a.m.) contains very low levels of UVB rays, which are necessary for Vitamin D production. During these early hours, the angle of the sun is low, meaning most of the UVB radiation gets filtered out by the atmosphere before it can reach us. As a result, even if you spend an hour under the early morning sun, your body might produce little to no Vitamin D at all.

What is Vitamin D and Why Do We Need It?

Vitamin D, also known as the “sunshine vitamin,” is essential for building and maintaining strong bones, supporting immune system function, reducing inflammation, and regulating mood and preventing depression. Our body produces Vitamin D when ultraviolet B (UVB) rays from sunlight hit the skin. However, the timing of exposure is key.

Vitamin D Deficiency: A Global Health Crisis

Vitamin D deficiency is more widespread than most people think. Over 1 billion people worldwide are estimated to be deficient in Vitamin D. In some regions, up to 80% of the population may have low levels. A study in South Asia found that over 60% of people had insufficient Vitamin D. Despite being in sunny climates, many still don’t get enough Vitamin D because they avoid the sun or go out at the wrong time—like early morning.

When vitamin d is high

To get an effective dose of Vitamin D from sunlight, experts recommend sun exposure between 10 a.m. and 2 p.m., for about 15 to 30 minutes, depending on skin tone, weather, and location. This is when UVB rays are most available. But be careful—don’t overexpose. Too much sun can increase the risk of skin damage.

Factors That Affect Vitamin D Production

Several things influence how well your body makes Vitamin D. Geography plays a role, as people farther from the equator get less UVB. The season also matters, because in winter, UVB levels are lower. Skin color affects Vitamin D production, as darker skin produces it more slowly. Clothing and sunscreen can block UVB rays. Pollution can reduce UVB exposure, and older adults synthesize less Vitamin D.

Other Sources where vitamin d is found

If you can’t get enough sun exposure, try to get Vitamin D from fatty fish like salmon, tuna, and sardines; egg yolks; fortified foods such as milk, cereal, and orange juice; and Vitamin D supplements (consult a doctor before use).

The idea that morning sun gives you Vitamin D is a myth. To protect yourself from deficiency—which affects billions worldwide—get safe sun exposure between 10 a.m. and 2 p.m. Understanding this can help prevent serious health issues in the long run. So next time you step out for your “Vitamin D break,” skip the early morning stroll and aim for a brief midday sunbath instead.