how much sun should i get a day

The recommended sun exposure time for daily health benefits depends on factors like skin tone, time of day, and geographic location. Generally, 10 to 30 minutes of midday sunlight a few times per week is sufficient for most people to produce enough vitamin D, boost mood, and support overall health. People with lighter skin usually need less sun exposure (around 10-15 minutes daily), while those with darker skin may need longer exposure (25-40 minutes) due to higher melanin levels which reduce vitamin D production. Exposure around midday (10 a.m. to 1 p.m.) is optimal for vitamin D synthesis. It's important to avoid sunburn by not overexposing and applying sunscreen after some unprotected exposure (10-30 minutes). Longer exposure might be needed in winter or at higher latitudes where UV intensity is lower.