New Zealand is well-known 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 D just by stepping outside for a few minutes1.
Vitamin D is a crucial vitamin for healthy bones and muscles and a strong immune system2, and it plays other roles across the body that help reduce the risk of chronic disease3. Even in a relatively sunny country like New Zealand, maintaining optimal levels of vitamin D year-round is essential – and it can be difficult to balance the good with the bad. According to Melanoma New Zealand, more than 6,000 melanomas are diagnosed in New Zealand every year4.
So how can we make sure we are keeping our vitamin D levels up through summer and into the winter months? Here are three ways.
Sun-safe exposure
UV radiation from the sun is our main source of vitamin D. Aiming for about 15 minutes in direct sunlight 3 times per week can be enough for your body to make the vitamin D needed, but it’s important to be sensible about sun exposure5. In the warmer months (September to April)6, try to spend time outside when UV isn’t as strong, usually before 10am or after 4pm.
Remember, UV radiation can still get through thin cloud cover. No matter the weather, or what you’re up to – be it running or gardening – it’s important to always follow the Cancer Society of New Zealand’s SunSmart recommendations to Slip, Slop, Slap and Wrap.
Checking your skin
Regular skin checks are so important to the early detection of skin cancers. As the season changes, it’s a great reminder to check for changes in your skin.
As an AIA Vitality member, you can access discounted skin assessments through MoleMap and earn up to 1,000 Points that you can use to redeem for rewards.
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 (check out this Mediterranean salmon recipe for your next dinner-party dish)
- 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.
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 naturally 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:
- https://www.sunsmart.org.nz/sunsmart-facts/vitamin-d/
- https://healthify.nz/hauora-wellbeing/v/vitamin-d/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9132394/
- https://melanoma.org.nz/all-about-melanoma/facts-and-risk-factors/
- https://healthify.nz/health-a-z/v/vitamin-d-and-sensible-sun-exposure/#:~:text=Key%20points%20about%20Vitamin%20D%20and%20sensible%20sun,make%20sure%20you%20don%27t%20get%20sunburnt%2C%20use%20sunscreen.
- https://www.sunsmart.org.nz/be-sunsmart/
- https://www.verywellhealth.com/foods-rich-in-vitamin-d-8348470
- https://www.sciencedirect.com/science/article/abs/pii/S0958694619300275
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213178/
- https://www.ehinz.ac.nz/indicators/uv-exposure/vitamin-d-deficiency/#:~:text=at%2Drisk%20groups.-,Low%20vitamin%20D,-levels%20affect%20bone
