Vitamin D: The Sunshine Nutrient

Did you know, almost 30% of the adult Australian population is deficient in Vitamin D? This may be surprising to hear, given that we get 80% of our Vitamin D from sunlight and Australia is one of the sunniest countries on the planet! Let’s dive into it…

Why do you need Vitamin D?

Vitamin D plays essential roles in the following:

1. Boosts Immune Function: Vitamin D is crucial for the proper functioning of the immune system, helping to combat infections and reduce inflammation.
2. Regulates Calcium Absorption: It facilitates the absorption of calcium and phosphorus, vital minerals for maintaining strong bones and teeth.
3. Supports Mood and Brain Health: There’s growing evidence that Vitamin D may influence mood and cognitive function, potentially reducing stress and the risk of anxiety and depression and supporting brain health.
4. Promotes Muscle Function: Adequate Vitamin D levels are associated with improved muscle strength and function, which is important for overall mobility and injury prevention.
5. Plays a Role in Heart Health: Some research suggests that Vitamin D may help reduce the risk of cardiovascular diseases by improving blood vessel function and reducing inflammation.

Signs of Vitamin D Deficiency

Some signs that your vitamin D is low include:

• Frequent Infections: A weakened immune response and susceptibility to infections.
• Bone and Muscle Pain: Persistent bone pain and muscle weakness.
• Fatigue and Mood Changes: Chronic fatigue, mood swings, or feelings of depression.

How can you make sure you’re getting enough Vitamin D?

Getting enough Vitamin D in Australia requires balancing sun exposure for Vitamin D synthesis with sun safety to prevent skin damage and to minimise the risk of skin cancer. Here’s how to optimise your Vitamin D intake from sunlight in Australia:

1. Outdoor Activities: Incorporate outdoor activities into your routine that allow for sun exposure, such as walking, gardening, or exercising outdoors. This helps ensure regular exposure to sunlight for Vitamin D synthesis.
2. Use Sunscreen Wisely: Sunscreen is important for protecting your skin from harmful UV radiation, however, applying sunscreen with SPF 30 or higher before going outside can significantly reduce Vitamin D synthesis. To balance sun protection with Vitamin D production, consider exposing your skin to sunlight without sunscreen for the first 10-15 minutes, then applying sunscreen to exposed areas.
3. Short, Regular Exposures: You don’t need to spend a long time in the sun. Just 10-30 minutes of sun exposure on most days of the week is usually sufficient for most people to produce an adequate amount of Vitamin D. The exact time needed can vary based on factors like skin type, latitude, and season.
4. Expose Large Areas of Skin: To maximise Vitamin D production, expose as much skin as possible to sunlight. We have the majority of our Vitamin D receptors on our chest and back, so make sure you expose these areas too when possible!
5. Monitor Vitamin D Levels: If you’re concerned about your Vitamin D levels or have risk factors for deficiency (such as older age or darker skin), consult your GP as they can monitor this through a blood test.

Dietary & Supplement Vitamin D

While sunlight remains the primary source, these foods are rich in Vitamin D:

• Fatty Fish: Salmon, mackerel, and tuna.
• Egg Yolks: They provide a small but significant amount of Vitamin D.
• Fortified Foods: Many dairy products, cereals, and plant-based milk alternatives are fortified with Vitamin D.

Here at the Karrinyup Wellness Centre, we offer a range of  Vitamin D supplements for the month of August! Speak to your practitioner next time you are at the centre or ask one of our front desk team for more information.