For many Thais, the sun is a constant and often welcome companion, yet concerns about vitamin D deficiency and skin health have made sun exposure a topic of growing debate. According to the latest research featured in an in-depth article by Verywell Health, experts now confirm that just a few minutes in the midday sun can be enough to produce sufficient vitamin D—while reminding the public that sun safety must take priority to reduce the ever-present risk of skin cancer (Verywell Health).
This development is especially significant for countries like Thailand, where sunlight is abundant year-round but lifestyle changes, increasing urbanization, and a growing preference for indoor activities have led to rising concerns about vitamin D deficiency, particularly among young people and the elderly. In many urban settings, busy office hours, apartment living, and even fears of tanned complexions—rooted in beauty standards—result in limited direct sun exposure, despite Thailand’s tropical climate.
Research summarized by the National Institutes of Health and reinforced by global studies reveals that about 10–30 minutes of direct sun exposure, ideally around midday with 25% of the body exposed (such as arms and legs), can generally help healthy adults meet daily vitamin D needs during spring and summer (NIH Office of Dietary Supplements). In contrast, research from the journal Nutrients indicates that, during winter months and in higher latitudes, it may take up to two hours with only the face and hands exposed to generate an equivalent amount of vitamin D (PMC11124381). For Thailand’s latitude, this means the population is usually well-placed to benefit from the sun, but habits and lifestyles are equally important as geographical fortune.
However, experts agree on a crucial caveat: prolonged or unprotected sun exposure brings significant risk. The danger of skin cancer outweighs the benefits of extended sunlight, and dermatologists—such as those quoted in Verywell Health’s article—recommend obtaining vitamin D through a combination of brief, safe sun exposure, diet, and supplementation if needed. Dr. Shoshana Marmon, assistant professor of dermatology at New York Medical College, highlights the importance of moderation, noting that “the sun is not a dependable source to ensure you have enough vitamin D,” especially for vulnerable populations and those with darker skin, who may naturally require longer exposure due to increased melanin content.
“Even wearing sunscreen, your body may produce some vitamin D,” states Dr. Heather D. Rogers, a leading dermatologist interviewed by Verywell, but she stresses that “the safest and most consistent way to get adequate vitamin D is through your diet—eating vitamin D–rich foods, choosing fortified options, and using supplements as needed” (Verywell Health). This sentiment aligns with global expert consensus, including guidance from the World Health Organization and guidance from Thailand’s own Ministry of Public Health, which often encourages the public to seek balance between outdoor activities and protection from harmful UV radiation.
Vitamin D’s primary role is to facilitate calcium absorption, essential for bone strength and overall health. Thai health practitioners, including endocrinologists from leading Bangkok hospitals, echo these warnings, noting that symptoms of deficiency—such as fatigue, muscle weakness, depression, and increased risk of infections—are common among older adults, adolescents, and office workers who avoid the sun (MedlinePlus). Research also shows that as people age, their skin becomes less efficient at producing vitamin D, making dietary sources even more important (NIH).
According to the U.S. Preventive Services Task Force, there is insufficient evidence to broadly recommend routine blood testing for vitamin D among those without symptoms. Nevertheless, it is widely accepted that a daily intake of 600 International Units (IU) is recommended for individuals aged 1 to 70, with 800 IU for those 71 and older (NIH). For context, one serving of fatty fish like salmon provides up to 570 IU, while one cup of fortified milk contains about 115 IU (Verywell Health).
In Thailand, fish and eggs are regular parts of the diet, but consumption of fortified dairy may lag behind Western countries. Public health initiatives are underway to expand access to vitamin D–fortified foods in school lunch programs and for rural communities, acknowledging socioeconomic disparities that impact both nutrition and sun exposure. Thai nutritionists from Mahidol University highlight that while rural populations often receive more sunlight through physical labour, they may also lack information about skin cancer risks and the benefits of dietary supplementation.
Importantly, the article and supporting medical studies underline a need for balance—too little sunlight can contribute not only to vitamin D deficiency but also to increased anxiety, depression, and cognitive decline, according to research cited by Dr. Samia Estrada, a clinical psychologist (Verywell Health). Natural light is a powerful factor in managing mood and sleep, making moderate, safe outdoor activity doubly beneficial.
Historical analyses show that, traditionally, people in Thailand naturally balanced sun exposure through outdoor lifestyles, particularly among farmers and fishermen. Changes over the past decades, with the rise of office work and air-conditioned environments, have made conscious health education necessary. School curricula and university wellness programmes have started to address both the dangers of excessive sun and the importance of a balanced approach to outdoor activity, reflective of international best practices.
For the future, researchers are investigating whether new guidelines are needed for Southeast Asian countries, taking into account year-round sun, evolving urbanization, and cultural preferences for lighter skin—which can discourage outdoor activity or promote excessive sunscreen use. Some experts are calling for more robust data from Thailand and neighbouring countries to inform local policy and help prevent both vitamin D deficiency and rising rates of skin cancer (NIH ODS).
Practical recommendations for Thai readers are clear: Enjoy brief outdoor activities during midday hours, ideally exposing arms and legs for 10–30 minutes several times per week. Always employ sun protection—such as sunscreen, hats, and shade—after this period to reduce skin cancer risk. Include vitamin D–rich foods such as mackerel, salmon, sardines, eggs, and fortified dairy in your diet. For groups at risk—elderly, persons with darker skin, people who cover most of their bodies for cultural or religious reasons—vitamin D supplements may be advisable. Regularly consult with healthcare professionals about individual risks, especially if experiencing symptoms of deficiency.
In sum, Thailand’s warm climate offers an advantage in the quest for adequate vitamin D, but modern living demands mindful, informed choices. Balancing short daily sun exposure with dietary sources and sun safety can help Thais preserve both strong bones and healthy skin for years to come.