During winter, shorter days and weaker sunlight can put many Australians at risk of vitamin D deficiency. Despite our sunny reputation, studies show that over 30% of Australian adults have low levels of this essential nutrient during colder months, especially in southern regions like Victoria and Tasmania.
Vitamin D is crucial for bone health, immune function, and reducing inflammation. It also helps the body absorb calcium, lowers the risk of chronic diseases, and supports overall wellbeing.
Yet certain groups are more vulnerable to deficiency, including:
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Older adults
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People with limited sun exposure (e.g. shift workers, those who cover their skin for cultural or medical reasons)
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Pregnant women
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People taking certain medications
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Individuals with darker skin (as melanin reduces vitamin D production)
If you're concerned about your vitamin D levels, it’s best to speak with your GP and ask for a blood test. In the meantime, here are 10 ways to help maintain healthy levels of vitamin D throughout the winter season.
1. Get outside during daylight hours
Even when skies are overcast, being outdoors allows your skin to absorb some UVB rays. Aim to spend 10–30 minutes outside each day, depending on your skin type and location.
Tips:
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Late morning to early afternoon is ideal
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Expose your face, arms and hands when possible
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Always wear sunscreen to protect from UV damage
According to the Cancer Council Australia, moderate sun exposure is recommended for vitamin D, particularly in winter when the UV index is lower.
2. Combine sunlight with movement
Getting active outdoors not only lifts your mood but also increases your chances of absorbing vitamin D.
Suggestions:
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Take brisk walks during your lunch break
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Try outdoor yoga or running
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Garden or do light chores under the sun
Exercise also helps boost circulation, which supports vitamin D production.
3. Add oily fish to your diet
Fatty fish are among the best dietary sources of vitamin D. They also offer heart-healthy omega-3 fatty acids and anti-inflammatory benefits.
Great options include:
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Salmon
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Mackerel
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Sardines
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Herring
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Tuna
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Trout
A 100g serving of cooked salmon provides more than half the daily vitamin D requirement.
For a tasty way to boost your vitamin D intake, try this easy salmon fish cakes recipe—perfect for winter meals.
4. Choose fortified foods
Many foods in Australia are now fortified with vitamin D to help combat deficiency, particularly in the winter months.
Examples:
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Fortified cow’s milk
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Soy and almond milks
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Fortified cereals
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Margarine (fortified by law in Australia)
Check the label for vitamin D content when buying packaged foods.
5. Include calcium-rich foods
Vitamin D works hand-in-hand with calcium to support bone strength. Including both in your diet ensures better absorption and bone density.
Calcium-rich foods include:
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Cheese
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Yoghurt
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Tofu
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Leafy greens
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Fortified plant-based milks
This combination supports long-term skeletal health and reduces the risk of osteoporosis.
6. Consider a vitamin D supplement
If sunlight exposure and diet are not enough, especially in winter, a supplement may be helpful. Consult your doctor for a blood test and dosage recommendation.
Options:
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Vitamin D3 supplements (the preferred form)
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Multivitamins with added D3
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Cod liver oil (contains vitamin D and A)
The Australian Therapeutic Goods Administration (TGA) regulates supplements to ensure safety and quality.
7. Eat more mushrooms
Certain mushrooms naturally produce vitamin D when exposed to sunlight. This makes them a great plant-based source for vegetarians and vegans.
Best types:
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Maitake (hen-of-the-woods)
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Portobello (exposed to UV light)
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Shiitake (sun-dried)
Look for mushrooms labelled as “vitamin D enriched” in supermarkets or health stores.
8. Choose free-range eggs
Egg yolks contain small amounts of vitamin D, particularly if the hens have been raised outdoors with access to sunlight.
Quick facts:
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Two large eggs provide roughly 15% of the daily recommended intake
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Choose free-range or pasture-raised eggs for higher vitamin D content
Eggs are also a good source of protein and essential fats.
9. Enjoy fortified orange juice
Some orange juices in Australia are fortified with vitamin D and calcium, making them a refreshing way to boost your intake.
What to look for:
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Labels stating “fortified with vitamin D”
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No added sugar varieties
Check the nutrition panel to confirm the amount of vitamin D per serving.
10. Eat more leafy greens
While not a major source of vitamin D, leafy greens support bone health and calcium absorption.
Recommended choices:
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Kale
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Spinach
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Silverbeet
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Bok choy
They pair well with fatty fish, eggs and fortified foods for a balanced, winter-friendly diet.
Final thoughts
Vitamin D plays a vital role in keeping your immune system strong, your bones healthy, and your mood balanced—especially during winter when sunlight is limited.
With the right combination of diet, safe sun exposure, and supplements if needed, you can support your body’s vitamin D levels all year round.
If you’re unsure whether your vitamin D levels are sufficient, speak to your GP about getting tested. This is especially important for older adults, people who work indoors, or anyone with ongoing fatigue or low mood during winter.
Originally published on Apr 01, 2025
