Unlike other key nutrients, there are few dietary sources of vitamin D. To get adequate vitamin D, we need to spend time in the sun. The sun-safe message has been delivered to us strongly in Australia, and rightly so. We have one of the highest skin-cancer rates in the world. But we need some safe sun exposure to meet our daily vitamin D requirements.

Why do we need it?
Vitamin D has a number of roles in our body, but the most important is the absorption and use of calcium to maintain strong, healthy bones. A deficiency in vitamin D can result in bones fracturing easily and if untreated can last for life.

Vitamin D can have positive effects on mood and deficiencies can result in depression in some people. The elderly, as well as people who are immobile due to sickness or injury and people who cover up in the sun, are at highest risk of vitamin D deficiency. You can ask your doctor to have your vitamin D status checked if you think you're at risk.

How do we get enough vitamin D?
In the summer, because the ultraviolet rays are stronger, you only need to spend around 10 minutes in the sun each day. In winter, this increases to 30 minutes. Though, the elderly and people with dark skin may need longer exposure because they don't produce vitamin D compounds as quickly.

The Cancer Council recommends that people expose their face, hands and arms to a daily dose of sunshine but avoid the peak ultraviolet period between 10am and 3pm.

There are some dietary sources of vitamin D, so consuming eggs, oily fish or margarine that is fortified with vitamin D can help top up levels gained from sunshine. The issue of vitamin D highlights the importance of a balanced approach to living. One that includes nutritious foods, physical activity and time spent outdoors in fresh air and sunlight.

This information is provided by the Sanitarium Nutrition Service.

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