Vitamin D
— Are you getting enough?

We've all been busy slip, slop, slapping to avoid developing skin cancer and preventing wrinkles but could it be risking our health in other ways? You see, by applying SPF, we are decreasing our body's ability to make Vitamin D and we need Vitamin D. Sunscreen is a useful tool to prevent sunburn but everything in moderation is key.

Health Benefits

Vitamin D helps your body absorb calcium through the small intestine. This is important for building strong bones, muscles and teeth. Most of our vitamin D is produced when UV radiation in sunlight hits our skin. Lack of exposure to sunlight can lead to vitamin D deficiency, which can cause rickets in children and osteomalacia in older people.

Some research suggests that Vitamin D protects against cancers, particularly breast, prostate and colon cancer, helps to prevent auto-immune diseases, decreases the risk of high blood pressure, susceptibility to infection as well as reducing overall mortality.

Where do we get it?

Most people get enough vitamin D through exposure to sunlight during normal day-to-day outdoor activities. However, some people have very low levels of daily sun exposure. This can lead to low Vitamin D and, in some cases, longer term deficiency.

The challenge exists to balance the need for sun exposure against the risk of skin cancer. A rough guide for exposing your skin safely would be:

• October to April for 6 - 10 minutes at non-peak UV times.
• May to September for 15 - 30 minutes at non-peak UV times.

Times should be adjusted depending on location ie decrease length of exposure if you live in a warmer locations such as Cairns.

What about diet?

There are very small amounts of vitamin D in some foods and drinks, but it is difficult to get enough vitamin D from diet alone. Only a few foods (such as fish and eggs) naturally contain Vitamin D. Margarine and some types of milk have added Vitamin D, but most people only get 10 - 25 per cent of their Vitamin D from food.

Sometimes, for one reason or another, sun exposure is not possible in this case, supplements can be beneficial.

Who's at risk

People most vulnerable of developing Vitamin D deficiency are those that have little exposure to the sun. These include people who:

• work long hours indoors
• smother themselves in sunscreen
• are frail and elderly
• cover their skin for religious or culture reasons

You can have your Vitamin D levels checked via a blood test. You'll need a referral from your GP.