We need vitamin D to maintain healthy bones and muscles. Vitamin D could also reduce the risk of cardiovascular disease and some internal cancers. Vitamin D forms in the skin by exposure to the sunlight. We all know that skin cancers are directly related to sun exposure. Invisible rays of the sun light , UV-A and UV -B could affect our skin. Ultraviolet A causes ageing of skin and ultraviolet B burns us. We need to balance the risk of skin cancer from too much sun exposure with keeping the necessary vitamin D levels.
How much Sun do we need?
Sunlight is the best source of vitamin D. We get most of our Vitamin D through exposure of our skin to the sun and getting the right mix – enough sun exposure to make adequate vitamin D but not enough to get skin cancer – can be a real source of confusion. UV levels vary depending on the location, time of year, time of day, cloud coverage and the environment. Adequate vitamin D levels are achieved through regular exposure to the sun. During summer, when the UV Index is above 3, Vitamin D levels are maintained by spending a few minutes outdoors, few days a week. In colder seasons, spending time outdoors in the middle of the day, gardening or going for a brisk walk, with some skin uncovered is enough to boost vitamin D levels. During the winter months in Australia, when the UV Index levels are typically less than 3 all day, most people need around two to three hours of sun exposure over a week in order to get enough Vitamin D.
Do I need sun protection?
We need sun protection when the UV Index is 3 or above. It is reasonable to go outside without sun protection early morning and late afternoon when the UV Index is below 3.
To check UV levels and the times sun protection is required, look at the SunSmart UV Alert in the weather section of your daily newspaper, on the Bureau of Meteorology.
Who is at risk of vitamin D deficiency?
About 40 – 70% of people in Australia have Vitamin D deficiency. An individual’s ability to absorb Vitamin D from natural resources maybe due to air pollution, cloud coverage, sunscreen, skin colour and age.
Some people may not be able to access the sun exposure required to maintain vitamin D levels. These groups that are at risk of vitamin D deficiency,include:
- dark skinned people
- people who cover their skin for religious or cultural reasons
- elderly, chronically ill or people who live mostly indoors
- obese people
- babies of vitamin D deficient mothers
- people taking particular medications, or have conditions causing poor absorption of calcium and vitamin D
People in these groups should consult their doctor for advice on whether they need to take a vitamin D supplement.
What are the other sources of vitamin D?
Fortunately Vitamin D isn’t only acquired through sun exposure – in fact, it can be absorbed from food and supplements.
Fatty fish is one of the best sources of Vitamin D; these fish include salmon, tuna, trout, eel, sardines and mackerel are good sources of vitamin D.
Another option is vitamin D supplements. You should still aim to include vitamin and nutrient rich foods in your daily intake and use Vitamin D or fish liver oil to help fill in the gaps.
