Are you getting enough vitamin D?

Embrace the outdoors

Craig Sinclair, an expert on vitamin D and skin cancer prevention and director of Cancer Council Victoria’s Cancer Prevention Centre, says in winter we need to embrace the great outdoors, in a sun-smart way.

“During winter, in the southern parts of Australia, like Victoria, Tasmania and South Australia, where UV radiation levels are below three all day, most fair-skinned people need about two to three hours of midday sun exposure a week to the face, arms and hands,” he says. People with very dark skin need about three times more.

“Sun protection is not required in these areas during autumn and winter unless you are near reflective surfaces such as snow, at high altitudes, outside for extended periods or when the UV reaches three and above.”

In northern parts of Australia, which maintain high UV levels all year round, sun-smart measures should be taken at all times.

“If you think you may be vitamin D deficient, see your doctor. Levels can be checked with a blood test,” Sinclair says.

While UVB rays are the most accessible and efficient source of vitamin D, some foods, such as egg yolks and oily fish, provide small amounts.

Some experts are now calling for mandatory fortification of foods such as milk, cereal and orange juice. People in the US gain most of their dietary vitamin D from fortified foods.

“But the best way is to get sun exposure. A few hours a week in winter and just a few minutes a day in summer is all we need,” Sinclair says.

Read our fact sheet on vitamin D.