Get your daily dose of vitamin D

There is growing concern that vitamin D deficiency is being documented in different groups of people around the world.

A normal diet won’t provide enough vitamin D and sun exposure is required for the skin to produce it. Despite the outdoor lifestyle of many New Zealanders, there are groups at particular risk of vitamin D deficiency: older people, people who are housebound or in institutional care, people with darker skin types and those who cover themselves for religious or cultural reasons.

You don’t need to risk skin cancer to get a good dose of vitamin D.

How much exposure you need depends on how light or dark your skin is: a very fair-skinned person may need only 5 minutes' daily summer sun (outside of the high-risk 11am-4pm times) to get enough, whereas someone who tans easily or has dark skin might need around 20 minutes each day.

More exposure is needed to produce vitamin D in winter when UV levels are a lot lower and summer exposure will help build up some stores for winter.

Some foods do contain vitamin D, including fatty fish, eggs and some fortified milk. If you think you’re at risk of vitamin D deficiency, talk to your GP and ask about supplementation.