Vitamin D - finding the right balance
The sun's ultraviolet (UV) radiation is the major cause of skin cancer but it is also our best source of vitamin D.
We need to balance our risk of skin cancer from too much sun exposure with the benefit of maintaining adequate vitamin D levels. In Australia, sensible sun protection does not put people at risk of vitamin D deficiency.
For more information choose from the headings below:
- What is vitamin D and why is it important?
- How much sun do I need to maintain adequate vitamin D levels?
- Who is at risk of vitamin D deficiency?
What is vitamin D and why is it important?
Vitamin D plays an important role in maintaining healthy bones and muscles. Vitamin D forms in the skin when it is exposed to UV radiation from the sun (sunlight).
We also get vitamin D can from some foods we eat, such as oily fish, eggs and liver as well as margarine and dairy products fortified with vitamin D. However we cannot get enough vitamin D from our diet to maintain the levels our body needs to be healthy. This is why some sun exposure is important, but we must be careful not to get too much.
How much sun do I need to maintain adequate vitamin D levels?
Most people get enough vitamin D from the sun exposure they receive through day-to-day outdoor activities without needing to intentionally expose themselves to the sun.
During summer most Australians can maintain adequate vitamin D levels from a few minutes of sun exposure to their face, arms and hands, or an equivalent area of skin, spread over the week.
In winter months in southern parts of Australia, where the UV radiation levels are less intense, people may need about two or three hours of sun exposure to the face, arms and hands, or an equivalent area of skin, each week to maintain adequate vitamin D levels. This can be achieved by spending a short amount of time outside each day.
In winter in northern parts of Australia, where the UV radiation levels remain high throughout the year, vitamin D levels can be maintained through day-to-day outdoor activities and there is no need for intentional sun exposure.
Who is at risk of vitamin D deficiency?
Some groups in the community have a higher risk of vitamin D deficiency because they do not get enough sun in their day-to-day-outdoor activities. They include:
- naturally dark skinned people who need more UV exposure to produce adequate levels of vitamin D. This is because the pigment in their skin reduces the amount of UV radiation that is absorbed by the body;
- people who cover their skin for religious or cultural reasons;
- the elderly and people who are housebound or in institutional care;
- babies and infants of vitamin D deficient mothers, especially if the babies are exclusively or partially breastfed; and
- patients with osteoporosis.
People in these groups should consult their doctor for advice on whether or not they need to take a vitamin D supplement.
For more information see the Cancer Councils position statement on the risks and benefits of sun exposure (PDF, 245kb).
