Canberra is a city that is lucky enough to bask in sunshine throughout the year. However, as more than one in three of us are Vitamin D deficient, and even more would be classified as having less than optimal Vitamin D levels, that is concerning.

What happens when we are Vitamin D deficient?

Traditionally, Vitamin D deficiency has been associated with Rickets; a disease in which the bone tissue doesn’t properly mineralise, leading to soft bones and skeletal deformities. However, research has shown a link between Vitamin D deficiency and a higher risk of cardiovascular diseases, infectious diseases (viruses etc), and autoinflammatory diseases, such as rheumatoid arthritis, lupus and multiple sclerosis as well as various types of cancers.

Who is at risk of low Vitamin D?

• Those who don’t have regular sunlight exposure, or always use sun protection.
• People who spend most of their time indoors such as the elderly or those who have desk jobs.
• If you have dark skin – which reduces the sun’s ability to make Vitamin D due to the pigments.
• Your digestive tract cannot absorb Vitamin D or if you are obese as Vitamin D is extracted from fat cells, altering its release into the circulation.

Where can we get Vitamin D?

There are a few sources of Vitamin D that are readily absorbed in our bodies: supplements, food and the sun.

Food

The foods highest in Vitamin D are seafood, especially oily fish like salmon and tuna, as well as oysters and caviar.

Sunlight

Vitamin D3 is made in the skin when UV light interacts with the chemical responsible for Vitamin D production. This is why we’re told to aim for 10 minutes of sun/day on bare skin (arms, legs, face and back) without sunscreen, avoiding times of high UV radiation, especially in the summer months.

Supplements

Many people will struggle to get adequate Vitamin D from diet or sunlight, and certainly if you’re already deficient, supplementation will be required. Choose a quality supplement, in consultation with your healthcare practitioner.  

Editor’s note: This wellbeing column provides information that is general in nature. Please always refer to your preferred health professional for advice suited to your personal healthcare requirements.