Vitamin D from sunlight in Istaravshan
Istaravshan sits at 39.91°N, 979 m above sea level. Between 11 November and 7 February the midday sun never climbs high enough for your skin to make vitamin D at all — 89 days of the year.
How long do you need outside?
Month by month in Istaravshan
At solar noon, for skin type III with arms and legs exposed.
| Month | Sun height | UV index | 1000 IU in | Burns after |
|---|---|---|---|---|
| January | 29.0° | 2.2 | no synthesis | 105 min |
| February | 37.4° | 3.7 | 31 min | 64 min |
| March | 48.0° | 5.7 | 18 min | 41 min |
| April | 59.9° | 8.1 | 13 min | 29 min |
| May | 69.0° | 9.7 | 10 min | 24 min |
| June | 73.4° | 10.6 | 9 min | 22 min |
| July | 71.6° | 10.7 | 9 min | 22 min |
| August | 64.1° | 9.9 | 10 min | 24 min |
| September | 53.1° | 7.8 | 13 min | 30 min |
| October | 41.5° | 5.1 | 21 min | 46 min |
| November | 31.6° | 2.9 | no synthesis | 81 min |
| December | 26.8° | 2.0 | no synthesis | 119 min |
When during the day?
Vitamin D-effective UV by month and hour, in Asia/Dushanbe local time (daylight saving included). Darker cells mean faster synthesis.
| Month | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Jan | 1 | 1 | 2 | 1 | 1 | |||||||||||||
| Feb | 1 | 2 | 3 | 3 | 3 | 2 | 1 | |||||||||||
| Mar | 1 | 2 | 3 | 5 | 5 | 5 | 3 | 2 | 1 | |||||||||
| Apr | 2 | 3 | 5 | 7 | 7 | 7 | 5 | 3 | 1 | |||||||||
| May | 1 | 3 | 5 | 7 | 9 | 9 | 8 | 6 | 4 | 2 | 1 | |||||||
| Jun | 1 | 3 | 5 | 8 | 10 | 10 | 9 | 7 | 5 | 3 | 1 | |||||||
| Jul | 1 | 3 | 5 | 8 | 10 | 10 | 10 | 8 | 5 | 3 | 1 | |||||||
| Aug | 1 | 2 | 5 | 7 | 9 | 10 | 9 | 7 | 4 | 2 | 1 | |||||||
| Sep | 1 | 3 | 5 | 7 | 7 | 6 | 5 | 3 | 1 | |||||||||
| Oct | 1 | 2 | 3 | 4 | 4 | 4 | 2 | 1 | ||||||||||
| Nov | 1 | 2 | 2 | 2 | 2 | 1 | ||||||||||||
| Dec | 1 | 1 | 1 | 1 | 1 |
none strongest
Best time in July: around 12:30 local time.
How much skin matters more than how much time
In July, at solar noon, for skin type III:
| Exposed | Body surface | 1000 IU in | 30 minutes gives |
|---|---|---|---|
| Face and hands | 5% | not reachable | 568 IU |
| Face, hands and forearms | 10% | 23 min | 1,136 IU |
| Face, hands, arms and legs | 25% | 9 min | 2,840 IU |
| Swimwear | 80% | 3 min | 9,088 IU |
Exposing more skin gets you there faster, but it also burns faster. See how long before you burn in Istaravshan →
Note the first row. With only face and hands exposed, 1000 IU is not reachable at any duration: vitamin D synthesis saturates, so the previtamin D3 in your skin converts to inactive products as fast as it forms. Past that ceiling, extra time adds sunburn risk and no more vitamin D. Exposing more skin briefly beats exposing less skin for longer.
Other cities in Tajikistan
Assumptions
- Clear sky. Every figure is an upper bound. Cloud can cut UVB by more than half, and these numbers do not model it.
- Direct exposure. Glass blocks UVB almost completely, so sunlight through a window produces no vitamin D. Sunscreen and clothing block it too.
- A healthy adult. Age, body composition, medication and existing vitamin D status all change the real answer.
- Ozone is modelled, not measured. Column ozone comes from a smooth climatology, so day-to-day variation is not captured.