Marika Day: 3 ways to maintain your vitamin D levels all year

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3 mins read

Vitamin D is essential for bone health, and most of us get our fill naturally from the sun. But how do you keep your levels high all year long and stay sun-safe? AIA Eat Well Expert and Accredited Practising Dietitian Marika Day shares three tips.

Australia is renowned for its sunshine, beaches, and outdoor lifestyle. And since the main source of vitamin D comes from the sun’s ultraviolet (UV) radiation touching our skin, most of us can fill up on the vitamin just by stepping outside for a few minutes.

Vitamin D is a crucial vitamin for healthy bones and muscles and a strong immune system¹, and it plays other roles across the body that help reduce the risk of chronic disease². Even in a sun-soaked country like ours, maintaining optimal levels of vitamin D year-round is essential – and it can be difficult to balance the good with the bad. According to the Cancer Council, two in three Australians will be diagnosed with skin cancer by the time they’re 70 years of age³.

So how can we make sure we are keeping our vitamin D levels up through summer and winter, while still being sun-safe? Here are three ways.

Sun-safe exposure

UV radiation from the sun is our main source of vitamin D. To meet the Australian Government’s recommended dietary intake⁴ of vitamin D, you should aim for 10–20 minutes of sun exposure several times per week.

In summer, try to make sure this time is outside peak UV times, which are usually before 10am or after 4pm. When the UV index is below 3, like in many southern states across autumn and winter, this exposure can be during the middle of the day.

The Bureau of Meteorology⁵ publishes the UV index when it is forecast to reach above 3, so check it before you step outside.

Remember, UV radiation can still get through thin cloud cover. No matter the time of year or weather, or whether you’re running or gardening, it’s important to always follow the Cancer Council’s five SunSmart steps⁶ and wear sun protection, like sunscreen and a hat.

Slip, slop, check

Regular skin checks are so important to the early detection of skin cancers. You can book one with a medical professional or, with the help of a guide, perform one yourself.

AIA Vitality members can earn 1,000 AIA Vitality Points for completing a guided skin self-examination. Watch the video on how to perform the skin check – simply sign into your account first to view it.

Vitamin D in food

While sunlight is our primary source of vitamin D, some food sources are relatively high in vitamin D and can give our levels a boost⁷. These include:

Fatty fish, such as salmon, tuna, sardines, and mackerel (my Mediterranean salmon recipe is a dinner-party hit)
Fortified dairy products⁸, such as some yoghurts, milk powders and plant-based milks
Eggs, particularly egg yolk
Mushrooms, if exposed to the sun prior to eating: pop your mushrooms in the sun for 30–60 minutes before cooking⁹

Even though it’s difficult to get enough vitamin D from food alone, it’s a great idea to consider these foods as part of a healthy, balanced diet. Check out my delicious, easy recipes with these ingredients in the AIA Vitality Eat Well Guide for inspiration. And, AIA Vitality members can earn up to 1200 AIA Vitality Points per membership year for tracking their nutrition?

Vitamin D supplements

In some circumstances, and under the guidance of a medical professional, you might need to take supplements to maintain adequate levels of vitamin D.

Vitamin D deficiency often affects people who have darker skin, cover their skin for cultural reasons, are older adults, or live in colder climates with less opportunity for the recommended daily sun exposure. The deficiency can show itself as pain in your bones and joints, and it can lead to osteoporosis¹⁰.

If you’re worried about your vitamin D levels, speak to your healthcare provider for testing and personalised advice.

Footnotes

¹ https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/vitamin-d

² https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9132394/

³ https://www.cancercouncil.com.au/skin-cancer/about-skin-cancer/

⁴https://www.healthdirect.gov.au/vitamin-d-and-your-health

⁵http://www.bom.gov.au/

⁶https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/be-sunsmart

⁷https://www.healthdirect.gov.au/foods-high-in-vitamin-d

⁸https://www.sciencedirect.com/science/article/abs/pii/S0958694619300275

⁹https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213178/

¹⁰https://www.healthdirect.gov.au/vitamin-d-deficiency

Marika Day

Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.

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