Do You Need Vitamin D in Summer? An Honest Answer for Australians

For many Australians, a few minutes outdoors on most days is enough to keep vitamin D levels where they should be over summer, according to Cancer Council Australia. But "many" isn't "everyone". If your days are mostly spent indoors, you cover up when you're outside, or your GP has told you your levels are low, the summer sun may be doing less for you than you'd think.

So should you pause your vitamin D for summer, keep going, or skip it? Here's how to tell.

Why vitamin D matters in the first place

Vitamin D helps your body absorb calcium from food, which is why it's so closely linked with healthy bones and muscles (Healthdirect).

Very little of it comes from food. Most is made in the skin when it meets UVB light from the sun, which is why the season, where you live and how you spend your day all make such a difference.

How much summer sun is actually enough?

Less than most people expect. When the UV Index is 3 or above, as it is for much of the day across Australia in summer, Cancer Council says most people maintain adequate vitamin D with just a few minutes outdoors on most days of the week.

That's incidental sun: the walk to the car, hanging out the washing. You don't need to sunbake, and staying out longer raises your skin cancer risk without adding vitamin D benefit. Sun protection is still recommended whenever the UV Index is 3 or above. The good news is that studies cited by Cancer Council suggest regular sunscreen use has minimal effect on vitamin D levels over time.

Why some people still run low in summer

Summer helps, but it doesn't fix everything. When the Australian Bureau of Statistics last measured vitamin D in adults, deficiency in summer still ranged from 6% in Queensland to 19% in New South Wales. In winter it climbed to 49% in Victoria and the ACT (ABS).

You may be more likely to fall short, even in summer, if you:

• work long days indoors and barely see daylight between leaving home and getting back
• cover most of your skin outdoors, for cultural, religious or personal reasons
• have naturally darker skin, which needs more UV to make the same amount of vitamin D
• avoid the sun on medical advice
• spend most of your time at home or indoors
• take a medicine that affects how your body absorbs calcium or vitamin D

And if you came out of a long southern winter with low levels, a few weeks of sunshine may not be enough to bring them back up.

Test, don't guess

If you've been feeling drained, flat or just not quite like yourself, it's tempting to blame vitamin D. But tiredness has many possible causes, and how you feel isn't a reliable way to measure your levels.

The only way to know your level is a blood test, and your GP can tell you whether one makes sense for you. Healthdirect suggests vitamin D supplements are usually worth considering when a doctor has confirmed your levels are low. That's the whole idea behind how we think about supplements: you don't need more supplements, you need the right one. And the right one starts with knowing why you're taking it.

Should you stop taking vitamin D in summer?

It depends on why you started.

If your GP recommended it, follow their advice on how long to take it, rather than switching off as soon as the weather warms up.

If you started on your own because winter kept you indoors, summer is a good time to check in with your GP about whether you still need it.

Either way, more isn't better. Vitamin D toxicity is rare, but taking too much over time can raise blood calcium levels. Don't exceed the label dose unless a health professional advises it, and check whether anything else you take, like a multivitamin, already contains vitamin D.

 "After decades in this industry, the most common thing I see is people doubling up without knowing it. A multi here, a vitamin D there. Read the labels side by side."

A simple summer routine

• Get outside briefly most days. A short morning walk counts. Check the UV Index in the free SunSmart app and protect your skin when it's 3 or above.
• Add a few food sources. Eggs, oily fish and UV-exposed mushrooms all chip in.
• If you're taking a supplement, make it a habit. One capsule after your main meal each day is easier to stick to than an irregular routine. Consistency beats perfection.
• Reassess before winter. If you're in a southern state, autumn is a good time to ask your GP whether your needs have changed.

Which Hivita product fits?

If your GP has suggested you could use more vitamin D, or you know you don't get much sun and want to talk it through with them, Hivita Vitamin D is one simple capsule a day of vitamin D3 (colecalciferol, 25 mcg, equivalent to 1000 IU). It may help support bone and muscle health when sun exposure and dietary intake are inadequate. It's vegan-friendly and free from gluten, nuts, wheat, yeast and added sugars.

Always read the label and follow the directions for use. Vitamin supplements should not replace a balanced diet.

 "Take your vitamin D after your main meal and keep it somewhere you'll see it, like next to the kettle. The best dose is the one you actually remember."

Frequently asked questions

Do you need vitamin D in summer in Australia?

Many Australians get enough vitamin D in summer from a few minutes outdoors on most days. People who spend most of the day indoors, cover their skin, have naturally darker skin or have been told their levels are low may still need more. Your GP can advise whether a blood test or supplement is right for you.

How much sun do you need for vitamin D in summer?

When the UV Index is 3 or above, Cancer Council Australia says a few minutes outdoors on most days of the week is enough for most people. Longer exposure doesn't add benefit and increases skin cancer risk, so use sun protection whenever the UV Index is 3 or higher.

Can you take too much vitamin D?

Yes. Vitamin D toxicity is rare, but taking too much over time can raise calcium levels in the blood. Don't exceed the dose on the label unless a health professional advises it, and check other products you take, such as multivitamins, for added vitamin D.

When is the best time to take vitamin D?

Follow the directions on your label. Hivita Vitamin D is taken as one capsule daily after a main meal with a glass of water, and ideally two hours away from other medicines.

The bottom line

Summer sun does a lot of the work for many Australians, but not for everyone. If you're unsure whether you need vitamin D, start with a conversation with your GP, not a guess. And if you'd like help working out which Hivita product, if any, fits what you need, ask our nutritionist.

This article is general information only and isn't a substitute for medical advice. Speak to your healthcare professional before starting any supplement, especially if you take medication or have a health condition.