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If you search "sunburn [location]" on wolfram alpha, you can get sun exposure guidance for that particular date and location, factoring in weather and your skin tone.

Since I began using this a few months ago I have not been burnt.

Dai (2018): Magnesium status and supplementation influence vitamin D status and metabolism: results from a randomized trial https://pubmed.ncbi.nlm.nih.gov/30541089/

"Our findings suggest that optimal magnesium status may be important for optimizing 25(OH)D status. "

> Also just minimal outdoor sun exposure is the best way to get it, no sunscreen. 15 minutes if you're light skinned, 35 if you're really dark.

These prescriptions seem to always lack the amount of exposed skin. Is exposed hands enough or should one be naked?

The guidance is usually given for exposed arms and legs.

Yeah the time is dependent, I just try to think of like our evolutionary history, pre clothes and where your ancestors are from. So I try to sunbathe by the pool during the summer. But if you work indoors, cholecalciferol is useful and you can get the blood tests for your levels.

Please note that latitude, season, and cloud cover makes a big difference in the amount of time you need outdoors without sunscreen