Vitamin D and you: the essential facts for Wellbeing

Here are some tips for staying safe in the sun:

• Avoid the sun during the middle of the day, when the sun's rays are strongest

• Wear sunscreen with an SPF of 30 or higher

• Wear protective clothing, such as a wide-brimmed hat and sunglasses

• Check your skin regularly for any changes

Here are some sources of vitamin D:

Here are some frequently asked questions about vitamin D and skin cancer:

Q: How can I get enough vitamin D without exposing myself to too muwch UV radiation?

A: You can get vitamin D from foods rich in vitamin D, fortified foods, and supplements. You may wish to speak to your doctor regarding checking your vitamin D levels to see whether you need daily supplementation.

Q: What are the effects of having too little vitamin D?

A: Low levels of vitamin D is known as vitamin D insufficiency and very low levels is known as vitamin D deficiency. Both are quite common and is usually due to lack of sun exposure. They can lead to symptoms of fatigue, muscle weakness, loss of bone density and if present in childhood it can lead to Ricketts.

Q: Who is at risk of having too little vitamin D?

A: People who are either pregnant, breast-feeding, aged over 65, have reduced exposure to sunlight (housebound, indoor for long period of time, covering skin due to cultural reason) or have darker skin types. Children under the age of 5 are also at risk of having low levels of vitamin D.

Q: What are the effects of having too much vitamin D?

A: Too much vitamin D (known as vitamin D toxicity) is rare and is usually due to over supplementation of vitamin D. Vitamin D toxicity can lead to increased levels of calcium in the blood that can cause nausea, vomiting, weakness, urinary frequency, bone pain and potentially kidney problems. Hence if you have been on supplementation for a while, you may wish to speak to your doctor about having your vitamin D levels retested to see if you still need to take supplementation.

Q: What should I do if I have concerns about my vitamin D levels?

A: If you have concerns about your vitamin D levels, talk to your doctor. Your doctor can order a blood test to check your vitamin D levels and provide recommendations regarding how much supplementation you still need.

The skin produces vitamin D when it is exposed to ultraviolet (UV) rays from the sun. However, too much UV exposure can damage the skin and increase the risk of skin cancer and hence it is a bit of a balancing act of getting enough vitamin D without exposing yourself to too much UV radiation.

Some studies have suggested that vitamin D may help protect against skin cancer, with one study (reference) found that people with higher levels of vitamin D in their blood were less likely to develop melanoma, the most serious type of skin cancer. However, other studies have not found a clear link between vitamin D and skin cancer risk – hence more research is needed. In the meantime, it is important to stay safe in the sun and to get enough vitamin D from other sources, such as fortified foods and supplements.

• Sunlight

• Oily fish – salmon, mackerel, sardines

• Red meat

• Liver

• Egg yolks

• Fortified foods, such as milk (not in the UK as it is not fortified), yogurt, and cereal

• Supplementation

It is important to talk to your doctor about whether you would benefit from having a blood test to check vitamin D levels and hence whether you should take a supplement.