Vitamin D is essential for strong bones, muscles and overall health. Ultraviolet (UV) radiation from the sun is necessary for the production of vitamin D in the skin and is the best natural source of vitamin D.
UV radiation from the sun is also the main cause of skin cancer. Taking a balanced approach to sun exposure can help make sure you get enough vitamin D while minimising your skin cancer risk.
To boost your vitamin D levels when in the sun, expose at least your face, arms and hands, or equivalent area of skin. For vitamin D to be produced, your skin must not be covered with clothing.
Prolonged sun exposure will not increase vitamin D levels further, but will increase the risk of skin cancer. Solariums should never be used to boost vitamin D, as they emit dangerous levels of UV that increase the risk of skin cancer.
There are small amounts of vitamin D in some foods such as fish, eggs and UV-irradiated mushrooms, but it is difficult to obtain enough vitamin D from diet alone. Most people only get five to 10 per cent of their vitamin D from food. Margarine and some types of milk have added vitamin D.