Why is Vitamin D important?
As winter sets in with shorter days and less sun, it becomes harder for many of us to get the vitamin D we need. Despite living in the “sunburnt country,” many Australians still struggle with maintaining adequate levels of vitamin D, particularly during the colder months. Here’s what you need to know to ensure you’re getting enough of this essential nutrient during winter.
Vitamin D is essential for a range of important functions in the body. It helps the small intestine absorb calcium, which is critical for maintaining healthy bones and muscles. In addition, vitamin D plays a role in supporting the immune system and maintaining gut health. Without sufficient vitamin D, our bones can become fragile, increasing the risk of fractures.
How can we get enough Vitamin D?
Vitamin D can be obtained in two primary ways: through our diet and from exposure to sunlight.
Dietary sources of Vitamin D
While vitamin D can be found in certain foods, it’s difficult to get enough from diet alone. Natural sources include oily fish like salmon, mackerel, and sardines, as well as smaller amounts in egg yolks and liver. In Australia, many foods such as margarine, milk, and some yogurts are fortified with vitamin D to help boost intake. However, most Australians rely on sunlight for the majority of their vitamin D needs.
Sunlight and Vitamin D
Sun exposure is one of the most efficient ways to boost your vitamin D levels. The amount of sun needed varies depending on your skin type, where you live, and the time of year. In regions like Newcastle and the Hunter Valley, just 6-7 minutes of sun exposure per day during summer is enough. However, in winter, you may need approximately 20 minutes of sun exposure per day with as much bare skin exposed as possible.
That said, it’s important to balance sun exposure with skin cancer prevention. In Australia, where skin cancer rates are high, sunscreen should be used if you’re exposed to the sun for extended periods. For those at higher risk of skin cancer, sun exposure might need to be limited, and supplements may be a safer option for maintaining adequate vitamin D levels. If you’re unsure, it’s always a good idea to consult your doctor.
Who is at risk of low Vitamin D?
Certain groups of people are more likely to suffer from vitamin D deficiency, especially during the winter months. These include:
- Older adults or those who are housebound, particularly those in aged care.
- People with darker skin due to the higher melanin content, which reduces the skin’s ability to produce vitamin D from sunlight.
- Those who avoid sun exposure for cultural, religious, or health reasons.
- People who wear clothing that covers most of their body and are therefore less likely to get sun exposure.
- Infants and young children born to mothers with vitamin D deficiency.
- People with certain medical conditions or those on medications that impair calcium and vitamin D absorption.
Should I be tested?
Routine blood tests for vitamin D are not necessary for most people unless they fall into one of the high-risk groups mentioned above. If you’re concerned about your vitamin D levels, speak with your doctor. The best time to test is usually at the end of winter or early spring when vitamin D levels are likely to be at their lowest.
Should I take a supplement?
If you are at higher risk of deficiency, it’s worth speaking with your doctor to determine if you need a vitamin D supplement. While vitamin D toxicity from food or sun exposure is rare, taking excessive amounts of supplements can lead to toxicity. If you’re found to be deficient, a supplement may be necessary to restore your levels to normal.
