The vitamin D-ebate

10 Feb 2014

Too much sun leads to skin cancer, but not enough can be unhealthy for you too. Are you vitamin D deficient?

As Australians, we’re plagued with the idea of too much sun. With the highest skin cancer rate in the world, playing it sun-safe is always front and centre. But what happens when we don’t get enough sun, and start to suffer from vitamin D deficiency? It’s all about walking the fine line.

According to the Cancer Council, it’s possible to balance the risk of skin cancer with the body’s need for natural vitamin D.

How much sun do I need?

The amount of sun your body needs to produce vitamin D depends on the UV level, your skin type and your lifestyle. UV level depends on the season and your location in Australia.

Staying in the sun longer doesn’t increase your vitamin D levels – it’s all about incidental sun exposure, such as going for a walk.

The amount of vitamin D your body produces also depends on the amount of skin exposed. In most cases, the more skin that is exposed, the more vitamin D you’ll produce.

As a rough guide, the Cancer Council says that in most capital cities throughout Australia, during summer, a few minutes on most days is enough to produce adequate levels of vitamin D. During the winter months, 2-3 hours per week in non-tropical climates is best.

Low levels of vitamin D

Vitamin D is vital for strong bones and muscles. Essentially, it’s a hormone that controls the calcium levels in the blood and helps with preventing osteoporosis.

Vitamin D deficiency generally doesn’t result in obvious symptoms but without treatment, is can significantly affect your overall health.

Low vitamin D levels have been linked to an increased risk of multiple sclerosis, diabetes, heart disease and autoimmune diseases.

People most at risk of low levels of vitamin D include people with naturally dark skin, people with little or no sun exposure, breast-fed babies and people with conditions.

Getting vitamin D without the sun

It is possible to get enough vitamin D without too much sun exposure. Some foods carry small amounts of vitamin D, such as fish and eggs, but it’s difficult to obtain enough vitamin D from food alone.

If you feel you’re not getting enough vitamin D, the first place to start is your GP’s office. There are tablets that you can take to supplement your natural levels of the hormone.

However, all reports say that getting out and about more is the most useful way of getting enough vitamin D. Plus, it’s better for your overall health – get some fresh air, stretch your legs.