Your daily vitamin D requirement based on age, life stage, and risk factors — with sunlight and supplement guidance.
Despite Australia’s sunny climate, vitamin D deficiency affects around 1 in 4 Australians, particularly in winter and in higher-risk groups. Source: AIHW 2022
From the sun: In summer, a few minutes of midday sun on face, arms and hands on most days is usually enough. In winter, especially below latitude 37° S (Melbourne and further south), UV levels may be too low to make adequate vitamin D — supplementation may be needed from June to August. Source: Cancer Council Australia
From food: Fatty fish (salmon, tuna), egg yolks, and fortified foods (some milks and margarines) contain vitamin D, but it’s difficult to meet requirements from diet alone.
From supplements: Standard adult supplements are 1,000 IU (25 mcg) daily — above the RDI but well below the upper safe limit of 4,000 IU. Vitamin D3 (cholecalciferol) is more effective than D2. Always discuss supplementation with your GP if you have any health conditions.