Vitamin D

The sun's ultraviolet (UV) radiation is the major cause of skin cancer and also the best source of vitamin D. We need vitamin D for good health and to keep bones and muscles strong.

Vitamin D is made in the skin when it's exposed to ultraviolet (UV) radiation. Our bodies only store enough vitamin D to last between 30 and 60 days.

It is important to maintain adequate vitamin D levels all year round. Some foods, such as oily fish and eggs, contain small amounts of vitamin D. Food, however, only makes a small contribution to the body's overall vitamin D levels.

Vitamin D supplements can be bought at chemists but if you are in doubt about your vitamin D levels, please speak to your doctor first.

Solariums should never be used to boost vitamin D levels. Solariums emit dangerous levels of UV that increase your risk of skin cancer.

Low vitamin D levels have been associated with an increase risk of colon cancer, heart disease, multiple sclerosis, falls and bone fractures, infections, diabetes and rheumatoid arthritis, although more research is needed for any conclusive evidence to be derived. 

Sensible sun protection does not put people at risk of vitamin D deficiency.

Download the Vitamin D and UV radiation [pdf 113K] information sheet here.

Whenever UV levels reach 3 and above, most people need to use sun protection.  In Victoria, average UV levels are 3 and above from the beginning of September through to the end of April. During these months, a few minutes of UV exposure to the face, arms and hands or equivalent area of skin, should be enough for most people to maintain adequate vitamin D levels. Adults and children with naturally very dark skin may need three to six times these exposure times.

When UV levels are below 3, most people do not need sun protection unless they are in alpine regions or near highly reflective surfaces, such as snow. In Victoria, average UV levels are below 3 from May to August. During these months, sun protection may not be needed. People are encouraged to maintain vitamin D levels with two to three hours of sunlight to the face, arms and hands, spread over a week. Adults and children with naturally very dark skin may need three to six times these exposure times.

The map here shows how much sun is needed in different parts of Australia at different times of the year.

Use the SunSmart UV Alert to check times when sun protection is needed.

Download How much sun is enough? [pdf 357K] for more information on how to maintain adequate levels of vitamin D.

Who is at risk of vitamin D deficiency?

Some sections of the population are more likely to be at risk of vitamin D deficiency.  These people may need to speak to their doctor about taking vitamin D supplements.

You will find more resources on who is at risk of vitamin D deficiency here.

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