Vitamin D deficiency
Thanks to our natural exposure to UV rays, most Australians tend to meet the required dose of vitamin D (around 1000-2000 micrograms per day).
Keeping your vitamin D levels up – especially for the one in four Australians who have a vitamin D deficiency – through diet and lifestyle changes helps keep your bones healthy and prevents health problems down the track.
We spoke with Jo Baja, Clinical advisor at nib, to unpack everything you need to know about getting enough vitamin D.
What is vitamin D, and why is it so important?
Sometimes known as the ‘sunshine vitamin’ (because our bodies produce it when our skin is exposed to moderate exposure to sunlight), vitamin D is a fat-soluble nutrient, meaning it is absorbed with fats in the diet and stored in fatty tissue and the liver. It is vital for bone strength and overall health; a deficiency in vitamin D can lead to weakened bones, increased risk of fractures, and impaired immune response.
Vitamin D also helps keep the right amount of calcium in our blood by making sure our intestines can absorb calcium from the food we eat. So, when we don’t have enough of it, there are bigger implications for our overall health.
What causes vitamin D deficiency?
Vitamin D deficiency can be caused by a number of things, including:
Having naturally very dark skin because the melanin in dark skin can limit the absorption of UV radiation, which is needed to produce vitamin D
Limited sun exposure from spending a lot of time indoors, such as working night shifts or being housebound, reducing your body's ability to make vitamin D
Wearing clothing that covers most of your skin, whether for religious, cultural, or other reasons, blocking UV rays and lowering vitamin D synthesis
Being obese can also contribute to vitamin D deficiency, as it can affect the way your body stores and uses this vitamin.
Vitamin D deficiency symptoms
Not getting enough vitamin D might not make you feel sick right away, but it can cause health problems later. You might feel aches in your bones and muscles and your bone strength might deteriorate.
It's really important to build strong bones when you're young. If you don't get enough vitamin D, your bones can get weaker, which means you're more likely to:
Break a bone easily, especially when you're older
Children are at risk of developing rickets, which is a disease that makes it hard for your bones to grow properly
Develop condition called osteomalacia if you're an adult, which is also known as soft bone disease.
"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?
There are many ways to get enough vitamin D, but one of the simplest is by enjoying some safe sun exposure as your skin produces vitamin D when it's exposed to UV rays from the sun. 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.
“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.”
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.
Recommended: Take our free 3-minute survey to understand your risk of skin cancer.
Another way to get vitamin D is eating foods rich in this essential nutrient.
Oily fish, like salmon, are some of the best sources, while eggs provide a smaller amount (just one egg a day can help maintain steady levels). Some margarine and milk products are also fortified with vitamin D, as are certain breakfast cereals, making it easy to boost your intake.
Although these foods can help, it's tough to meet your daily vitamin D needs from diet alone. Most people only get about 5% to 10% of the recommended amount through food.
Vitamin D supplements
If your GP is concerned about your vitamin D levels, they might recommend a blood test. If the test shows you're deficient, they may 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.
If you’re concerned about your vitamin D levels, speak to your GP. nib members can access convenient and accessible healthcare through GP telehealth.
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.