As the cooler months approach and the days become shorter in Melbourne, maintaining adequate vitamin D levels can be a challenge. Vitamin D, often referred to as the "sunshine vitamin," is essential for bone health, immune function, and overall well-being. Since our primary source of vitamin D comes from sunlight exposure, it’s important to understand how much sun we need during autumn to stay healthy.

In Melbourne, UV levels begin to drop in autumn, meaning we may need to adjust our sun exposure habits. According to health guidelines, most people require about 20–40 minutes of sun exposure to their face, arms, and hands mid-morning or mid-afternoon, several times a week, depending on skin type. People with darker skin tones may need longer exposure as their skin has more melanin, which naturally reduces vitamin D synthesis. Importantly, during autumn, sunscreen is not always necessary for short sun exposure unless UV levels are above 3.

For those who spend most of their time indoors or have limited sun exposure, dietary sources of vitamin D, such as fatty fish, eggs, and fortified dairy products, can help maintain levels. Additionally, vitamin D supplements might be recommended for individuals at higher risk of deficiency, including older adults and those with certain medical conditions. Regular blood tests can help determine if supplementation is necessary.

As we transition through autumn in Melbourne, balancing safe sun exposure with changing UV levels is key to maintaining optimal vitamin D levels. A simple way to ensure adequate intake is to make a habit of spending time outdoors, whether it's a morning walk, a lunch break in the sun, or engaging in outdoor activities on weekends. By staying mindful of our sun exposure and vitamin D intake, we can support our overall health and well-being throughout the cooler months.

22/04/2025