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The sun's UV radiation is both a major cause of skin cancer and the best source of vitamin D, which we all need for strong and healthy bones .
Vitamin D also has other health benefits, with research showing it may protect against some diseases.
We now know that, despite our sunny climate, some Australians who spend little time in the sun may have low levels of vitamin D.
Where do you get vitamin D?
Almost all vitamin D comes from the sun's UV radiation. We can get a small amount of vitamin D from some foods such as milk, margarines, oily fish and eggs, but usually this is not enough to keep us healthy
Do you need more sun to get enough vitamin D?
Most people usually get enough vitamin D just by going about their daily outdoor activities. But to be sure you're getting enough vitamin D while still being SunSmart, follow these guidelines:
- Always protect yourself from the sun when the UV Index is 3 (moderate) or above. The UV Index is a simple way to show the intensity of the sun's UV radiation. When the UV forecast is 3 or above, the UV rays are strong enough to damage your skin. Look out for the UV Alert on the weather page of most daily newspapers.
- Exposing your face, arms and hands to the sun for 10 minutes outside the peak UV times (10am – 3pm) should give you enough vitamin D.
- During these short times, there's usually no need to worry about sun protection such as wearing sunscreen and a hat unless the UV Index is 3 or above or you are going to be in the sun for a longer period of time.
Keep in mind these tips about sun exposure and vitamin D
To get enough vitamin D, you need only to expose about 15% of your body, such as your face, arms and hands. It's not an excuse to sunbake and the best time to get vitamin D is either side of the peak UV period (10am-3pm).
Short bursts in the sun (outside peak UV times) are better for making vitamin D than long periods of exposure.
Skin cancer is a high risk for almost all Australians. Deliberately exposing yourself to the sun when the UV Index is 3 or above increases your risk of developing skin cancer.
Who is at risk of not getting enough vitamin D in Australia?
- the elderly, particularly those who don't go outside very often (older people don't produce vitamin D as well as young people)
- babies of mothers who have low levels of vitamin D
- people with dark skin who have more melanin (the pigment that turns skin brown after exposure to sunlight and reduces the amount of UV radiation getting through the skin)
- people who cover most of their body and heads with clothing and veils for cultural or religious reasons (less skin is exposed to UV radiation)
- people with prolonged illnesses who stay indoors
- people who have a lack of vitamin D may need to take a supplement and eat foods that are rich in vitamin D, rather than spend more time in the sun.
It is important to remember that a healthy diet, regular exercise and safe exposure to UV radiation are all required for strong and healthy bones. If you're concerned about vitamin D, talk to your doctor or call the Cancer Council Helpline on 13 11 20.
Further information
Information Sheet - Vitamin D
How much is enough brochure
Position Statement
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