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  • Q&A with Australian Health Practitioners

    How can we get more Vitamin D?

    I know going in the sun is the answer, but does this mean with skin exposed, no sunscreen or just in the sun and how long is advisable? Also what time is the best in the day?
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  • HealthShare Medical Team

    Health Professional

    The HealthShare Medical Team is led by our in-house General Practitioner and assists with providing medical advice. View Profile

    Vitamin D is needed to absorb calcium from food. Calcium helps bones and teeth stay strong. Ninety percent of vitamin D is made from sunlight exposure directly onto the skin. Ten percent of vitamin D comes from foods such as oily fish and egg yolks.

    To make vitamin D you need sun exposure to bare skin (this can be face, arms, and hands). The darker your skin is, the more sun exposure you need. In the summer, people with fair skin, need about 10 minutes daily, while during the winter they need about 20 minutes. People with dark skin need about 20 minutes in the summer, and about 60 minutes in the winter.

    Stay out of direct sunlight in the middle of the day (10am-3pm in summer) and do not stay in the sun long enough to burn your skin. If your vitamin D levels are low, you may need a supplement, and you should speak to your GP.

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