In the autumn and winter when the UV index is lower than 3, you should aim to do outdoor activities in the middle of the day. But make sure to wear sunscreen and a hat since UV radiation causes skin cancer. Adults aged over 70 years should have 15μg of vitamin D per day.ĭuring the summer months, you only need to spend a few minutes mid-morning or mid-afternoon outdoors (when the UV index is 3 or more) to get enough vitamin D. Adults aged 51-70 years should have 10μg of vitamin D per day. Babies, children, teenagers and adults aged 19–50 years should have 5μg (micrograms) of vitamin D per day. The Australian government publishes recommended dietary intakes (RDIs) for all vitamins. Australians tend to meet their vitamin D needs from the sun, mostly in the form of UVB rays. While vitamin D is found in some food, it is in small amounts. The main source of vitamin D comes from the skin being exposed to ultraviolet (UV) radiation from the sun. What are the natural sources of vitamin D? Vitamin D is vital for bone development and strength, cell growth and maintaining a healthy immune system. It also helps with hormone function and nervous system regulation. The most important role of vitamin D is regulating the absorption of calcium from the foods we eat. Why is vitamin D important for my health? Vitamin D needs to be activated and turned into a hormone to work effectively. It is also found in some animal foods and supplements.
Vitamin D3 is produced by sunlight on the skin. It is found in fortified food and some supplements. Vitamin D comes in 2 forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). It also regulates the amount of calcium in your blood and strengthens your skeleton. It helps your body to absorb calcium from food. Vitamin D is a fat-soluble vitamin that is very important for bone health. Related information on Australian websites.Can taking vitamin D supplements cause side effects?.What are the natural sources of vitamin D?.Why is vitamin D important for my health?.If you don’t spend time outdoors or are mostly covered up when outdoors, you may need a vitamin D supplement. People get most of their vitamin D from the sun.It also regulates the amount of calcium in your blood and strengthens your bones. This vitamin helps your body to absorb dietary calcium.
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