Vitamin D deficiency

Middle age woman wearing sportswear is standing by a large window and exposing her face to the sun.

Did you know that most Aussies reach their daily recommended dose of vitamin D? This is thanks to our regular exposure to UVB rays. But despite the natural sunshine, one in four Australians have a vitamin D deficiency. So, how can we keep up our vitamin D levels? And why is this vitamin so important? 

We spoke with Jo Baja, clinical advisor at nib, to answer your burning questions about all things vitamin D. 

What is vitamin D? 

Vitamin D is sometimes called the ‘sunshine vitamin’. This is because our bodies produce it when our skin is exposed to sunlight. Your body absorbs vitamin D with fats in your diet and stores this vitamin in fatty tissue and your liver. 

Why is Vitamin D important for our bodies? 

Vitamin D is important for our bone strength and overall health. This vitamin controls the calcium levels in our blood by making sure our intestines can absorb calcium from the food we eat. Plus, vitamin D also supports our immune health and keeps our muscles and brain cells working. 

What causes vitamin D deficiency? 

You might have a vitamin D deficiency for a number of reasons, such as:  

  • Not getting enough vitamin D through a varied diet or sunlight 

  • Your body not being able to absorb or use vitamin D properly 

  • You have a medical condition that impacts your vitamin D levels, such as liver disease or cystic fibrosis 

  • You take certain medications that can lower your vitamin D levels, such as steroids or laxatives 

Who’s at risk of vitamin D deficiency? 

There are some groups of people who are more at risk of vitamin D deficiency than others. These groups include: 

  • People with naturally very dark skin. This is because the dark skin pigment (melanin) can limit UV radiation absorption, which is one way of producing vitamin D 

  • People who have limited sun exposure from spending a lot of time indoors, which can reduce the body's ability to make vitamin D 

  • People who wear clothes that cover most of their skin, such as for religious or cultural reasons. This can block UV rays and reduce how much vitamin D the body makes 

  • People who are medically classified as obese, as it can affect the way the body stores and uses this vitamin. 

What are the symptoms of Vitamin D deficiency? 

Not getting enough vitamin D might not make you feel sick right away, but it may cause health problems later. Here are some early signs that you might have a vitamin D deficiency: 

  • You might feel aches in your bones and muscles 

  • You might have muscle cramps or weakness 

  • Your bone strength might deteriorate 

  • You might feel more fatigued or experience mood changes 

How can you test your vitamin D levels?  

If you’re concerned about your vitamin D levels, speak with your GP about getting a blood test to measure your vitamin D levels. They can then provide tailored advice on how to manage your vitamin D if your levels are low.

What are the risks of Vitamin D deficiency? 

Vitamin D deficiency can put you at risk of a range of health issues, including: 

  • Bone-related diseases, such as osteomalacia (soft bone disease), osteopenia (low bone density), and osteoporosis (severe low bone density)  

  • Breaking or fracturing bones more easily, especially for older people 

  • Rickets, which is a disease that makes it hard for your child’s bones to grow properly 

  • Impaired immune response 

"Vitamin D isn't just for healthy bones. We're learning that it also plays a key role in supporting other parts of the body, like tissue in the immune system, brain, nervous system, pancreas, skin, muscles, cartilage, and even reproductive organs,” Jo explains. 

How do you get vitamin D? 

Even though there are many ways to get a dose of vitamin D, one of the simplest is enjoying some safe sun exposure. But sun safety should still be top of mind.  

“While a bit of sun is good for vitamin D production, too much can harm your skin and eyes, cause sunburn, and increase the risk of skin cancer,” says Jo. 

It’s also a myth that sunscreen blocks vitamin D from reaching your skin. “Sunscreen is crucial for protection, and the sun safety rules of slip, slop, slap, and seek still apply,” Jo adds. 

How can you increase your Vitamin D levels? 

Get some sunlight 

“You only need about 15 minutes of direct sunlight on areas like your face and forearms; there’s no need to expose your whole body. Research shows that more sun doesn’t boost vitamin D levels further but does raise skin cancer risks.” 

Eat vitamin D-rich foods 

Here’s a quick list of foods rich in Vitamin D for you to add to your diet: 

While eating these foods can help, it can be tough to meet your daily vitamin D needs from diet alone. Most people only get about 5-10% of the recommended amount from food. 

So, what about vitamin D supplements? 

If your blood test shows that you're deficient in vitamin D, your GP might suggest vitamin D supplements, which should be taken as directed. Your doctor might also give you tips on how to boost calcium in your diet to help maintain your vitamin D levels.

 “Once your vitamin D levels are back to normal, the goal is to keep them steady through a balanced diet and safe sun exposure,” says Jo.

Want to chat to an expert about vitamin D? 

If you’re an nib member, you can access convenient and accessible healthcare through telehealth. You can connect with a medical doctor or nurse practitioner from the comfort of your home to talk about your vitamin D concerns. They can help you get a blood test organised if needed. 

Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.