Vitamin D and Safe Sun Exposure

Vitamin D is essential for maintaining strong bones because it helps your body absorb calcium. Your body makes most of the vitamin D it needs in your skin when exposed to direct sunlight.  Spending time outdoors with your face, arms, and hands exposed, allows your skin to produce vitamin D. However, it is important from September to April to protect your skin from excessive sun exposure, especially between 10 am and 4 pm and whenever UV levels are high to reduce the risk of skin cancer.

Vitamin D helps your body absorb calcium and low levels have been associated with muscle weakness. Both are important for bone health and preventing falls.

For those who are housebound, wear veils, or have dark skin, getting enough vitamin D from sunlight can be challenging. These individuals may benefit from a vitamin D supplement to ensure they get the necessary amount for optimal bone health.

You can get some vitamin D from foods, but this is not enough by itself. Foods rich in vitamin D include fatty fish such as salmon and mackerel, liver, egg yolks, and fortified foods such as margarine, and some milk and yoghurt. Including these foods in your diet along with sensible sun exposure, can help maintain adequate vitamin D levels.

Most healthy adults living in New Zealand do not require vitamin D supplements if they get adequate sun exposure and eat well.  However, if you are concerned about your vitamin D levels, talk to your healthcare provider. They may recommend a vitamin D supplement to ensure you maintain healthy bones.