Source of Vitamin D
Ultraviolet (UV) radiation from the sun is necessary for the production of vitamin D in the skin and is the best natural source of vitamin D, but is also the main cause of skin cancer.
There are small amounts of vitamin D in some foods such as fish, liver, eggs, UV-irradiated mushrooms and some fortified foods, but it is difficult to obtain enough vitamin D from diet alone. Most people only get 5 to 10 per cent of their vitamin D from food.
How much sun is needed to generate adequate vitamin D levels?
In simple terms, the following is enough for most people with moderately fair skin, most days:
- In summer (December to January): 6 to 7 minutes walk in the sun at mid morning or mid afternoon, with bare arms.
- In winter (July to August): 7 to 40 mins walk in the sun at lunchtime, with as much skin exposed as practical.
If you have darker skin you may require more exposure to generate adequate levels and if you have very fair skin do not stay out longer than when your skin first starts to turn pink.
** Vitamin D position statement, MJA 196 (11), 2012.
The use of sunscreen
blocks the formation of vitamin D
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