Vitamin D, often called the sunshine vitamin, plays a vital role in keeping our bodies healthy. It helps regulate calcium absorption, which is crucial for strong bones and teeth. It also supports a healthy immune system and may even play a role in cell growth.

Surprisingly, vitamin D deficiency is quite common and often goes unnoticed. In fact, nearly one in four Australian adults are deficient. This might seem surprising for a country with abundant sunshine, but sun exposure alone may not be enough for everyone to meet their vitamin D needs. Factors such as lifestyle, geographic location, and individual health can contribute to this widespread issue.

This blog will help you identify the signs and symptoms of vitamin D deficiency and explore how to get tested to determine your vitamin D status. By understanding your vitamin D levels, you can take steps to ensure you're getting enough of this essential nutrient for overall health.

What is vitamin D and why is it important?

Vitamin D is a fat-soluble vitamin that acts like a hormone in the body, playing a critical role in various physiological processes. Unlike other vitamins, Vitamin D can be synthesised by our bodies when our skin is exposed to sunlight, making it unique and essential for maintaining overall health.

What vitamin D does for the body

• Bone health: Vitamin D helps regulate calcium and phosphorus levels in the blood, which are vital for maintaining healthy bones and teeth. It aids in the absorption of calcium from the digestive tract, reducing the risk of bone disorders such as osteoporosis and rickets.

• Immune function: Vitamin D supports the immune system, enhancing its ability to fight off infections and reducing the risk of chronic diseases.

• Mood regulation: Adequate levels of Vitamin D are linked to mood regulation and mental health. Deficiency can contribute to mood disorders such as depression and anxiety.

• Other functions: Vitamin D also plays a role in muscle function, cardiovascular health, and reducing inflammation in the body.

Sources of vitamin D

• Sunlight: The primary source of Vitamin D is sunlight. When the skin is exposed to ultraviolet B (UVB) rays from the sun, it synthesises Vitamin D. Factors such as the time of day, season, latitude, and skin pigmentation can affect the production of Vitamin D from sunlight.

• Food: While few foods naturally contain Vitamin D, it can be found in fatty fish (like salmon, mackerel, and sardines), fish liver oils, egg yolks, and fortified foods such as milk, orange juice, and cereals. This also includes mushrooms exposed to sunlight. 

• Supplements: For those who have limited sun exposure or dietary intake, Vitamin D supplements are an effective way to ensure adequate levels. Supplements are available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol), with D3 being the more effective form for raising blood levels of Vitamin D.

Common causes of vitamin D deficiency

1. Limited sun exposure

• Lifestyle: Modern lifestyles often involve spending a significant amount of time indoors, reducing exposure to natural sunlight.

• Geographic location: People living in higher latitudes or areas with limited sunlight during winter months are at greater risk of deficiency.

• Season: During the winter months, the angle of the sun's rays is not sufficient for adequate vitamin D synthesis in the skin.

• Sunscreen use: Although sunscreen is essential for protecting against skin cancer from prolonged sun exposure, it can also reduce the skin's ability to produce vitamin D. Based on a review of several studies, experimental studies have shown that sunscreen can significantly lower the production of vitamin D3 when exposed to UV rays, however, real-world studies using sunscreens with moderate protection (SPF ~16) found no significant impact on vitamin D levels. Interestingly, some observational studies even found that people who reported using sunscreen had higher vitamin D levels. This suggests that moderate sunscreen use may not drastically affect vitamin D production, but it’s still a factor to consider, especially with higher SPF sunscreens or more diligent application.

2. Dietary insufficiency

• A diet lacking in Vitamin D-rich foods can lead to deficiency. Foods such as fatty fish, fortified dairy products, and egg yolks are primary dietary sources. Individuals who follow strict vegetarian or vegan diets may have a higher risk of deficiency due to limited intake of these foods.

3. Certain health conditions

• Gastrointestinal issues: Conditions such as Crohn's disease, celiac disease, and other disorders that affect fat absorption can reduce the body's ability to absorb vitamin D.

• Kidney/liver problems: These organs are crucial for converting vitamin D into its active form. Diseases affecting the kidneys or liver can impair this conversion process.

4. Age and skin colour

• Older adults: As people age, their skin's ability to synthesise vitamin D decreases. Additionally, older adults often spend more time indoors and may have dietary insufficiencies.

• People with darker skin: Higher levels of melanin in the skin reduce the skin's ability to produce vitamin D from sunlight. Therefore, people with darker skin require more sun exposure to produce adequate amounts of Vitamin D.

5. Obesity

• Excess body fat can affect the body's ability to use vitamin D. Vitamin D is fat-soluble, and it tends to get stored in fat tissues, making it less available for the body's needs. Obese individuals may require higher intakes of vitamin D to achieve sufficient levels.

Signs and symptoms of vitamin D deficiency

Recognising the signs and symptoms of vitamin D deficiency is crucial for early intervention and maintaining overall health. While some symptoms can be subtle, others may significantly impact daily life. Here are the common signs to look out for:

• Fatigue and tiredness
• Bone and back pain
• Frequent infections or illnesses
• Depression or low mood
• Impaired wound healing
• Hair loss
• Muscle pain

How to test for vitamin D deficiency

If you are experiencing persistent symptoms of vitamin D deficiency, such as fatigue, bone pain, or frequent infections, or if you have risk factors like limited sun exposure, dietary insufficiency, or certain health conditions, it’s important to consider testing your vitamin D levels.

Types of tests available

Blood test:

The 25-hydroxy vitamin D blood test: This is the most accurate way to measure the level of vitamin D in your blood. It assesses the concentration of 25-hydroxyvitamin D, the main form of vitamin D circulating in the blood.

A healthcare provider draws a blood sample from your arm, which is then analysed in a laboratory. The results indicate whether your vitamin D levels are sufficient, insufficient, or deficient.

Home test kits:

Home test vitamin D kits provide a convenient way to test your vitamin D levels without needing to visit a healthcare provider. These kits typically involve a finger-prick blood sample that you can collect yourself.

One brand that is available in Australia to check for your vitamin D levels is the TouchBio Vitamin D Rapid Test Kit. This kit allows you to test your vitamin D levels easily at home without any special training or equipment. It provides quick results, making it a practical option for monitoring your vitamin D status, however, it is important to note that home test kits are only used for preliminary testing and should be followed up with a complete diagnosis by a doctor if the test results show positive.

How results are interpreted
Blood test results are usually reported in nanograms per millilitre (ng/mL) or nanomoles per litre (nmol/L). Optimal levels generally range between 20-50 ng/mL (50-125 nmol/L). Levels below 20 ng/mL (50 nmol/L) indicate deficiency.

How to improve your vitamin D level

1. Sunlight exposure

• Safe sun practices: Aim for regular, moderate sun exposure to boost vitamin D production without increasing the risk of skin cancer. Avoid peak sun hours (10 a.m. to 4 p.m.) and always protect your skin with sunscreen after about 15-20 minutes of unprotected exposure.

• Best times for sun exposure: The best time for vitamin D synthesis is during mid-morning or late afternoon when the sun is lower in the sky. Exposing your face, arms, and legs to sunlight for about 10-30 minutes several times a week can help maintain adequate Vitamin D levels.

2. Dietary changes

Incorporate more vitamin D-rich foods into your diet to help boost your levels. Key sources include:

• Fatty fish: Salmon, mackerel, tuna, and sardines.
• Fortified foods: Milk, orange juice, and cereals fortified with vitamin D.
• Egg yolks: An easy addition to many meals.
• Mushrooms: Especially those exposed to sunlight or UV light.

3. Supplements

When it comes to improving your vitamin D levels, supplements can be an effective way to ensure you meet your daily requirements, especially if you have limited sun exposure. Vitamin D supplements come in two main forms: Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol).

Understanding the difference between these two forms can help you make an informed decision about which supplement to choose.

Vitamin D2 vs. Vitamin D3

Vitamin D2 (Ergocalciferol)	Vitamin D3 (Cholecalciferol)
Derived from plant sources and fungi. Less potent and less stable than D3. Not as effective in raising and maintaining vitamin D levels in the blood.	Derived from animal sources, such as fish oil and lanolin from sheep’s wool. More potent and effective at raising and maintaining vitamin D levels. The preferred form for supplementation due to its higher bioavailability and longer-lasting effects.

 

Which is more beneficial?

Research indicates that Vitamin D3 is more beneficial than D2 for improving vitamin D levels in the body. D3 is more effective at increasing the overall vitamin D concentration in your bloodstream and maintaining those levels over time. Therefore, when choosing a vitamin D supplement, opting for D3 is generally recommended.

Combined supplements: D3, K2, and calcium

There are supplements available that combine Vitamin D3 with Vitamin K2 and calcium. These combinations offer several benefits:

Vitamin D3	Vitamin K2	Calcium
Enhances calcium absorption in the gut. Supports bone health and immune function.	Helps direct calcium to the bones and teeth where it is needed. Prevents calcium from being deposited in the arteries and soft tissues, reducing the risk of cardiovascular issues.	Essential for building and maintaining strong bones and teeth. Supports muscle function and nerve transmission.

 

The combination of these three nutrients works synergistically to enhance bone health, improve calcium metabolism, and support cardiovascular health. Vitamin D3 ensures optimal calcium absorption, while Vitamin K2 ensures that the absorbed calcium is properly utilised and directed to the right places in the body.\

Find these supplements on Aussie Pharma Direct

For those looking to improve their vitamin D levels, you can find a variety of high-quality supplements on Aussie Pharma Direct. Consider choosing between:

• Australian Naturalcare Vitamin D3 1000IU: A pure and potent source of Vitamin D3 to help boost your vitamin D levels effectively.

• Australian Naturalcare Calcium + Vitamin D3 & K2: A comprehensive supplement that combines the benefits of Vitamin D3, K2, and Calcium to support bone health and overall well-being.

Both options provide the essential nutrients needed to enhance your vitamin D levels and promote optimal health. Always consult with a healthcare provider before starting any new supplement regimen to ensure it’s appropriate for your individual health needs.

4. Lifestyle changes

• Maintaining a healthy weight: Excess body fat can store Vitamin D and make it less available to the body. Maintaining a healthy weight through a balanced diet and regular exercise can help improve vitamin D status.

• Managing chronic conditions: Certain health conditions can affect vitamin D absorption and metabolism. Work with your healthcare provider to manage conditions like gastrointestinal disorders, kidney disease, and liver disease to optimise vitamin D levels.

Conclusion

Vitamin D deficiency is a surprisingly common issue, even in sunny countries like Australia. By recognising the signs and symptoms and getting tested, you can take control of your health. If you suspect a deficiency, you can do a self-test at home with a vitamin D test kit or talk to your doctor about a blood test and discuss treatment options, which may include increased sun exposure, dietary changes, or vitamin D supplements. 

Remember, maintaining healthy vitamin D levels is an important step towards overall well-being. So, don't let the sunshine vitamin become the one you're missing out on.

• Share on:
• WhatsApp
• Deel
• Tweet
• Pin it
• Messenger
• Email

---

Tags

Health & Wellbeing Rapid Antigen Tests Supplements Tips Vitamins & Minerals