A shortage of sunshine is certainly not something the population of Australia needs to worry about but paradoxically a shortage of the sunshine vitamin is. Vitamin D deficiency is on the rise in Australia and with it, the very things vitamin D acts to protect us against.

Vitamin D plays an essential role in our health. It is required for healthy bones, strong muscles, strengthening our immune system and it supports our hormonal health. The action of vitamin D in the body can help protect against falls and fractures and recent studies have shown that Vitamin D can be beneficial in inflammatory and auto-immune diseases. Given that the majority of our Vitamin D is produced by the body after exposure to sunlight you would think that the threat of vitamin D deficiency is something that would not be of concern to the population of Australia. However, research from the Australian Health Survey shows that in Australia, vitamin D deficiency is on the rise with one in four Australian adults being deficient in vitamin D.

 

The facts on Vitamin D

The majority of our vitamin D is produced when the sun’s ultraviolet B (UVB) rays are absorbed by the skin and many people rely on this sun exposure to meet their recommended levels of Vitamin D. The problem is that we are getting less sunlight than we used to, largely because we are spending less time outdoors and when we do the very real risk of skin cancer leads us to slip, slop, slap. So what is one to do?

The reality is that your body requires very little exposure to the sun to produce sufficient vitamin D and you should be able to maintain optimal Vitamin D levels through safe sun exposure and dietary intake.

Those at risk

We should all aim to have healthy vitamin D levels but there are groups within our community who are at higher risk for vitamin D deficiency. These include:

  • Those with skin cancer or who have a higher risk of skin cancer
  • Those with naturally darker skin
  • People who wear covered clothing outdoors
  • People who spend long hours indoors and shift workers
  • Older adults
  • Those who are obese
  • Breastfed babies of mothers who have low levels of vitamin D

 

How to maximise your Vitamin D

It is in the best interest of ongoing health and wellbeing to aim for healthy levels of vitamin D. Here are some tips to ensure you are maximising your levels of Vitamin D.

  • A balance between excessive sun exposure and enough sun exposure to maintain adequate vitamin D levels is essential. Get to know the safe levels of sun exposure for where you live and the time of year. To check the UV index for your location, visit myuv.com.au or download the free apps SunSmart or D Minder Pro onto your smartphone.
  • The optimal length of sun exposure is that which turns your skin the lightest shade of pink. This may only be a few minutes for those who have very pale skin. You should avoid sunburn at all times. Prolonged sun exposure does not cause vitamin D levels to continue to increase but does increase the risk of skin cancer.
  • During winter aim to engage in outdoor activities such as walking, cycling or gardening rather than spending long periods of time indoors.
  • Dietary sources of vitamin D only contribute 5-10% of an adult’s vitamin D requirements but this contribution should not be overlooked. You can find Vitamin D in foods such as oily fish (salmon, herring, tuna, mackerel, sardines), eggs, and mushrooms, particularly if they have been exposed to sunlight during growth. Some foods, such as milk products, have been fortified with vitamin D so always check the labels.
  • Don’t forget the co-factors. Calcium, phosphorus, and magnesium are all needed to activate vitamin D and ensure it can carry out its many jobs properly.
  • If you struggle to get adequate sun exposure have your Vitamin D levels checked by your GP. Good quality Vitamin D3 supplements may be recommended if your levels are low.

If you need more information on Vitamin D, how it affects your health or how to safely increase your levels I’d love to talk with you. Details of how to book a consultation can be found on the CONTACT page.