We need only limited exposure to the sun to get adequate amounts of Vitamin D

Vitamin D, which is essential for developing and maintaining strong and healthy bones and muscles, is made in the body when skin is exposed to UV radiation. We now know that, despite our sunny climate, some Australians who spend little time in the sun may have low levels of vitamin D.

Where do you get vitamin D?

In Australia almost all vitamin D comes from the sun’s UV radiation. We can get a small amount of vitamin D from some foods such as oily fish (e.g. salmon), eggs, mushrooms that have been exposed to light and margarines that have vitamin D added. However it is difficult to get enough vitamin D from food alone.


Is it time for you to take a vitamin D Break?


How much vitamin D is enough?

October to March*

  • 10 minutes in mid-morning or mid-afternoon.

April, May, August and September*

  • 15 minutes in mid-morning or mid-afternoon.

June and July*

  • Southern NSW (eg Sydney, Batemans Bay, Wagga Wagga): 30 to 40 minutes in the middle of the day.
  • Northern and far western NSW (eg Cape Byron, Armidale, Cobar): 20 to 25 minutes in mid-morning or mid-afternoon.

*Care must be taken by people with very fair skin and/or at high risk of skin cancer. Always check UV levels in your local area using the local newspaper, SunSmart App or visit cancercouncil.com.au/sunsmartuvalert 

For more information on vitamin D, have a look at the information sheet or our vitamin D page here.