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Vitamin D in Cook Islands: best months for sun and a travel guide

The best months for vitamin D in Cook Islands are April to November. In November, a full dose of about 1,000 IU takes around 6 minutes at midday for skin type III at age 30, with 8.5 usable sun hours a day. For a beach stay it is rainy or stormy from December to March.

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Cook Islands month by month

Cook Islands is rated at its median coastal place, for skin type III at age 30. Click a month for the details.

MonthRatingSun windowPeak UVFull dose, age 30Full dose, age 65Afternoon highRainy days
JanuaryBad weather7.8 h8.56 min12 min26°C15/30
FebruaryBad weather8.1 h8.86 min11 min27°C14/30
MarchBad weather7.5 h7.97 min13 min27°C15/30
AprilExcellent6.9 h6.78 min15 min28°C11/30
MayGood5.8 h5.410 min19 min27°C11/30
JuneGood5.3 h4.811 min21 min25°C9/30
JulyGood5.6 h5.210 min19 min25°C7/30
AugustGood6.4 h6.29 min16 min24°C6/30
SeptemberExcellent7.0 h7.27 min14 min23°C11/30
OctoberExcellent8.0 h8.27 min12 min24°C9/30
NovemberExcellent8.5 h8.86 min11 min25°C11/30
DecemberBad weather8.4 h8.76 min11 min27°C21/30

Sun window is the number of hours a day with UV Index 2.5 or higher. Full dose is the minutes at midday for about 1,000 IU of vitamin D with a quarter of the body bare, for skin type III. Rainy days are days with at least 1 mm out of 30.

Travel guide: why go to Cook Islands

Why go

The Cook Islands are a laid-back, easy South Pacific group with clear lagoons and a friendly local culture.

Best for

Couples, families and relaxed beach seekers.

What to expect

A dry season from May to October, warm and humid summers, and a small, walkable scale. Rarotonga can be circled by bus in under an hour.

Compare stays in Cook Islands

Places in Cook Islands

Each place has its own climate, so its best months can differ from the country as a whole.

Rarotonga best: Excellent

Main island with a mountain interior and a coast road around the lagoon.

Best for families, couples

Best months April to December · Avoid rainy or stormy from January to March

Aitutaki best: Excellent

Postcard lagoon with many tiny sand islets.

Best for honeymooners, snorkellers

Best months April to November · Avoid rainy or stormy from December to March

Avarua best: Excellent

Tiny capital with a market and shops.

Best for culture travellers

Best months April to November · Avoid rainy or stormy from December to March

Muri best: Excellent

Rarotonga's best lagoon, with kayaks and cafés.

Best for families, couples

Best months April to December · Avoid rainy or stormy from January to March

Atiu best: Excellent

Raised island of caves and coffee.

Best for adventurers, nature lovers

Best months April to November · Avoid rainy or stormy from December to March

Questions about vitamin D in Cook Islands

When is the best time to visit Cook Islands for vitamin D?

The best months for vitamin D in Cook Islands are April to November. In November, a full dose of about 1,000 IU takes around 6 minutes at midday for skin type III at age 30, with 8.5 usable sun hours a day.

Can you get vitamin D from the sun in Cook Islands in June?

Yes, but slowly. In June a full dose takes about 11 minutes at midday for skin type III at age 30, with 5.3 usable hours a day.

How long do I need in the sun in Cook Islands?

In November, the best month, about 6 minutes at midday with a quarter of the body bare, for skin type III at age 30; about 11 minutes at age 65. Darker skin needs longer and fair skin burns sooner, so keep sessions short. This is an estimate for planning, not medical advice.

Which months should I avoid in Cook Islands?

For a beach stay, avoid the months when it is rainy or stormy from December to March.

What is the best place in Cook Islands for vitamin D?

In November the strongest sun of the places we rate is around Rarotonga. Each place has its own rating, so open the place list to compare them.

Plan by month

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