Vitamin D in winter is a real issue in southern Australia: in the last national health survey, 49% of adults in Victoria were low in vitamin D during winter, compared with 15% in Queensland. The short answer is that many Melburnians do run low by late winter, but you cannot tell by how you feel, so the only way to know is a blood test your GP can arrange. This guide covers why levels drop, who is most at risk, how to get more from sun and food, and the low-dose supplements we stock if your GP suggests one.
Vitamin D in winter: how common is low vitamin D?
The Australian Bureau of Statistics measured vitamin D in the blood of adults across Australia. About one in four adults (23%) were deficient overall, defined as below 50 nmol/L. Most cases were mild. The season and where you live made a big difference:
| State or territory | Adults with low vitamin D in winter |
|---|---|
| Victoria | 49% |
| ACT | 49% |
| Tasmania | 43% |
| Northern Territory | 17% |
| Queensland | 15% |
In summer, deficiency was much lower everywhere, ranging from 6% in Queensland to 19% in New South Wales. Figures are from the Australian Health Survey 2011 to 12, the latest national blood data.
Why vitamin D drops in winter
Your skin makes most of your vitamin D when it is exposed to UVB light from the sun. In late autumn and winter in southern parts of Australia, the UV Index stays below 3 for much of the day, so your skin makes far less. At the same time, most of us spend more time indoors and cover up with long sleeves and jackets.
The national Nutrient Reference Values note that vitamin D production falls in winter at temperate latitudes and also falls with age. Your body stores some vitamin D from summer, but by July and August those stores can run down.
Vitamin D helps your body absorb calcium and is needed for healthy bones and muscles. That is why keeping your level in a healthy range matters, especially as you get older.
Are you more likely to be low?
According to healthdirect, you are at higher risk of low vitamin D if you:
- spend most of your time indoors, or live in aged care or are in hospital or rehabilitation
- cover most of your skin with clothing for work or cultural reasons
- have naturally dark skin
- are pregnant or breastfeeding
- have advanced kidney disease
- have a condition that limits fat absorption, such as Crohn's disease or ulcerative colitis
healthdirect also notes that spending more time indoors in winter adds to the risk. If you work indoors all day, you may see very little midday sun from May to August. If any of these sound like you, talk to your GP. They can tell you whether a blood test makes sense and what to do about the result.
How to get more vitamin D in winter
Midday sun
Cancer Council advice for late autumn and winter in southern Australia is to spend time outdoors in the middle of the day with some skin uncovered when the UV Index is below 3. Being active outside, such as a brisk walk or gardening, also helps. You still need sun protection if you are at high altitude, near snow, or outside for long periods. You can check the daily UV forecast on the Bureau of Meteorology or SunSmart app.
Food
Very few foods contain much vitamin D. In Australia, the main food sources are fortified margarine, oily fish such as salmon, herring and mackerel, and eggs. These help, but healthdirect notes that most people cannot get enough vitamin D from food alone.
How much do you need?
| Age | Adequate Intake per day |
|---|---|
| 19 to 50 years | 5 µg (200 IU) |
| 51 to 70 years | 10 µg (400 IU) |
| Over 70 years | 15 µg (600 IU) |
| Upper level (adults) | 80 µg (3,200 IU) |
These Adequate Intakes from the Nutrient Reference Values assume little or no sun, so they are a useful guide for a Melbourne winter.
Should you take a vitamin D supplement in winter?
Start with your GP. healthdirect advises checking with your doctor about the right dose before taking any vitamin D supplement, and some people should not take one. If your level is low, your doctor may suggest more sun, more vitamin D foods or a supplement at a dose that suits you.
If your GP is happy for you to take a modest daily amount, here are two options we stock. Both stay at or below 25 µg (1,000 IU) a day. We do not recommend higher-dose vitamin D products unless your doctor has prescribed or advised them.
| Product | Vitamin D per day | Also contains | Price | Approx. per day |
|---|---|---|---|---|
| Condemned Labz Multi (30 serves) | 20 µg (800 IU) D3 per 2 tablets | B group, vitamins A, C, E and K2, iodine, magnesium, zinc and selenium | $59.95 | $2.00 |
| NOW Cod Liver Oil 1000 mg (180 softgels) | 10 µg (400 IU) per softgel | 70 mg EPA, 100 mg DHA and 300 µg vitamin A per softgel | $54.95 | $0.31 |
Prices are at the time of writing. The 90 softgel bottle of NOW Cod Liver Oil is $39.95.
Two tips. First, do not double up: if your multivitamin already has vitamin D, add up every product you take before adding another. Second, cod liver oil also contains vitamin A, so if you are pregnant or planning a pregnancy, check with your GP before taking it. The Condemned Labz Multi also contains vitamin K2, so if you take warfarin, talk to your GP before you start it.
Our pick
For most adults in Melbourne and regional Victoria, the best winter plan is free: get outside around the middle of the day when you can, eat oily fish and eggs during the week, and ask your GP about a blood test if you are in a higher-risk group.
If your GP suggests a daily supplement, the Condemned Labz Multi covers vitamin D along with a broad range of other vitamins and minerals. If you would rather skip a multi and you do not eat much fish, NOW Cod Liver Oil gives a smaller 10 µg of vitamin D with some omega-3 in one softgel. Read more about omega-3 in our guide to fish oil EPA and DHA.
Compare more options in our best multivitamin in Australia guide, or browse our multivitamins.
Shop the products in this guide
Condemned Labz Multi 30 serves$59.95
NOW Cod Liver Oil 1000 mg 180 softgels$54.95NOW Cod Liver Oil 1000 mg 90 softgels$39.95
Browse all multivitamins and fish oil.
FAQs
Do I need vitamin D3 in winter in Melbourne?
Not everyone does. Many adults in Victoria run low by late winter because the UV Index stays low for much of the day, but plenty of people stay in a healthy range. The only way to know is a blood test. Talk to your GP, especially if you are in a higher-risk group, and they can tell you whether you need a supplement and at what dose.
How much sun do you need for vitamin D in winter?
In late autumn and winter in southern Australia, Cancer Council suggests spending time outdoors in the middle of the day with some skin uncovered when the UV Index is below 3. There is no single number of minutes for everyone, because it depends on your skin type, how much skin is exposed and where you live. Being active outdoors, such as walking or gardening, helps.
What foods are high in vitamin D?
Very few foods contain much vitamin D. In Australia, the main sources are fortified margarine, oily fish such as salmon, herring and mackerel, and eggs. Food helps, but most people cannot get enough vitamin D from food alone, which is why sun exposure matters.
Can you take too much vitamin D?
Yes. The upper level of intake for Australian adults is 80 µg (3,200 IU) a day from all sources. High-dose products can push you past this, especially if you take more than one product with vitamin D. Check every label, add up your total, and only take a higher dose if your doctor has advised it after a blood test.
Does a multivitamin have enough vitamin D?
It depends on the product, so check the label. The Condemned Labz Multi has 20 µg (800 IU) of vitamin D3 per 2 tablets, which is more than the Adequate Intake for every adult age group. Other multis contain less or none. If you are also taking cod liver oil or another product with vitamin D, add up your daily total and check it with your GP.
Sources: Australian Bureau of Statistics: one in four adults are vitamin D deficient; healthdirect: vitamin D; Cancer Council Australia: vitamin D; NHMRC Nutrient Reference Values: vitamin D; product labels and brand nutrition panels, checked October 2026.
Order online with Australia-wide delivery, free on orders of $99.99 or more, with Afterpay available at checkout. You can also use click and collect at a store that offers it, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.
Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
