4 minute read
The sunshine vitamin
VITAMIN D, POPULARLY KNOWN AS THE ‘SUNSHINE VITAMIN’, PLAYS AN IMPORTANT ROLE IN MAINTAINING GOOD HEALTH. IT IS PRODUCED NATURALLY IN THE SKIN WHEN YOU’RE EXPOSED TO SUNLIGHT, BUT IS ALSO FOUND IN FOODS AND CAN BE OBTAINED FROM SUPPLEMENTS. IT’S IMPORTANT TO ENSURE YOU GET ENOUGH OF THIS ESSENTIAL NUTRIENT.
What is vitamin D?
Vitamin D is a fat-soluble vitamin that keeps our bones healthy. It helps your body to absorb calcium from food, regulates the amount of calcium in your blood, and strengthens your skeleton. It also assists with hormone function, nervous system regulation, and supporting your immune system.
Vitamin D comes in two forms:
• Vitamin D2 (ergocalciferol) which comes from plant sources and can be found in fortified food as well as some supplements
• Vitamin D3 (cholecalciferol) which is produced through sunlight on our skin, and is also found in some meats and supplements. When strong sun rays known as UVB rays hit our skin, they break down natural steroids. This is what creates a chemical reaction and forms our vitamin D.
Benefits of vitamin D
One of the most well-known benefits of vitamin D is its role in promoting strong bones. It helps the body absorb calcium and phosphorus, which are essential for bone growth and development.1 Without enough vitamin D, bones can become susceptible to conditions such as osteoporosis (weak and brittle bones) and arthritis.
Vitamin D also plays a role in immunity, helping the body fight off infections and diseases. It has been linked to a lower risk of respiratory infections such as the common cold and flu,2 and might even help prevent certain types of cancer, such as breast and colon.
In addition, vitamin D plays a role in mental health. Studies have found that people with depression are more likely to have low vitamin D levels. Increasing vitamin D intake through sunlight, diet or supplements may improve symptoms of depression and anxiety.3
Risks of deficiency
Almost one in four Australian adults are deficient in vitamin D.4 There are several reasons for this, one of which is the lack of sun exposure. Even in Australia, staying indoors to avoid the sun, or slathering on the sun lotion, can prevent the production of vitamin D. Covering the skin for religious or cultural reasons can also have an effect.5
Diet can also be a factor. Few foods naturally contain vitamin D, and those that do tend to be fatty or oily. That’s because vitamin D is one of the four vitamins (A, D, E and K) which are only found in fatty foods, such as oily fish and egg yolks. Most of these aren’t commonly consumed in quantities sufficient enough to deliver the required amount of the vitamin.6 Plus, people who are vegan, or who follow restrictive (and especially low-fat) diets may not get enough vitamin D.
The consequences of deficiency can be serious. In addition to weakened bones, it has been linked to an increased risk of several chronic diseases, including heart disease, diabetes and multiple sclerosis.2,6 Children who are deficient in vitamin D may develop rickets, a condition that causes weak bones and deformities.7
Getting enough vitamin D
The best (and cheapest!) way to get vitamin D is through sunlight. The body produces vitamin D when the skin is exposed to UVB rays from the sun. However, the amount of vitamin D produced depends on several factors, including time of day, season, and your skin colour.6
Sunlight: For most Australians, spending 10-15 minutes a day in the sun, without sunscreen, is enough to produce adequate amounts of vitamin D.5 However, people with darker skin may need longer to produce the same amount. Take care, though: time spent uncovered in the sun will be different in Brisbane in summer compared to Hobart during winter.
Foods: Oily fish, such as salmon, tuna and mackerel, is a good source of vitamin D, as are egg yolks. Fortified foods, such as milk and cereal, can have vitamin D added during production. However, it can be difficult to get enough vitamin D from food alone, especially for people with restrictive diets.6
Supplements: These come in various forms, including tablets, capsules, and drops. The recommended daily intake of vitamin D varies by age and other factors, but in general, adults should aim for 600-800 IU per day. If you’re curious about your vitamin D levels, your local Blooms The Chemist Pharmacist can take you through your options.
Too much vitamin D
Excessive amounts can be harmful. It can lead to hypercalcemia, which is excess calcium in the blood. This can cause nausea, vomiting and confusion. The biggest risk factor is the danger of sun damage from excessive exposure to UV rays without protection.6 Ensure you check the conditions if you plan to spend a lot of time uncovered in the sun, and don't overdose on UV rays by staying out too long or being unprotected.
Like most vitamins, vitamin D keeps us healthy and well. Ensuring you spend time outside – in sun-safe conditions – is a simple way to make sure you receive your daily dose. If necessary, adding to your diet with vitamin D-heavy foods or supplements can also provide a boost your bones may thank you for.
1Vitamin D and bone health: https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC3257679/
2Vitamin D and the immune system: https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC3166406/
3Association between vitamin D supplementation and mental health in healthy adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8584834/
4Vitamin D: https://www.abs.gov.au/articles/vitamin-d
5Vitamin D and bone health: https://healthybonesaustralia.org.au/your-bone-health/ vitamin-d-bone-health/
6Vitamin D and your health: https://www.healthdirect.gov.au/vitamin-d-and-yourhealth#
7Rickets: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/ rickets
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