Sun and vitamin D

Our bodies need vitamin D to keep bones, teeth and muscles healthy. Low levels of vitamin D (vitamin D deficiency) can cause health problems. These include bone problems in adults, and rickets (bone deformities) in children.

Do I need to sunbathe to get enough vitamin D?

No, you don’t need to sunbathe to get enough vitamin D.

A bit of sun helps our bodies to make vitamin D. The amount of sunlight we need to make vitamin D in the UK is different for each person. It depends on your skin tone and the time of day or year.

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Between mid-March and mid-October, short breaks in the sun should be enough for most people to make all the vitamin D they need. But remember, too much sun can cause sunburn and increase the risk of skin cancer. Learn about how to enjoy the sun safely.

We can also get vitamin D in our diet, from foods such as:

• egg yolks
• fresh or tinned oily fish (for example, mackerel or sardines)
• fish liver oils
• some margarines
• fortified cereals, which have vitamins and minerals added

Should I take a vitamin D supplement?

In the UK, the NHS recommends people at risk of vitamin D deficiency take a 10 microgram (400 I.U.) supplement throughout the year.

People who are at higher risk of vitamin D deficiency include:

• People with naturally darker skin tones, such as brown or black skin
• People who spend very little time in the sun. For example, those who are housebound or in care homes
• People who usually wear clothes that cover up most of their skin when outdoors
• People over the age of 65
• Pregnant and breastfeeding women
• Babies and children aged under 4

The NHS also recommends that everyone takes a 10 microgram vitamin D supplement between October and March, when the sun’s rays are weaker.

Read more about NHS guidance on vitamin D supplements.

Does vitamin D deficiency cause cancer?

There isn’t enough convincing evidence to link low levels of vitamin D (vitamin D deficiency) to cancer. And there’s not evidence to support taking vitamin D supplements to reduce cancer risk.

But vitamin D deficiency can cause other health conditions, including rickets in children and bone problems in adults. If you are worried vitamin D deficiency, speak to your doctor.