What is Vitamin D?
Vitamin D is an essential nutrient for maintaining bone health and regulating other cellular and physiological processes in the body. It is fat-soluble and includes D1, D2, and D3.
Exposure to UVB radiation from the sun is the primary source of vitamin D. It is not from the sun itself; rather, the exposure to sunlight triggers biochemical processes in the skin which convert to the active form of vitamin D (calciferol) in the body. The amount of sunlight required to produce optimal levels of vitamin D depends on an array of factors including the season and UV level, length of exposure to the sunlight, and the type of skin the individual has. Prolonged exposure to the sun does not increase vitamin D levels in the body but does increase skin cancer risks.
Other sources of vitamin D include:
Fatty fish (salmon, sardines, mackerel)
Fortified milk and plant-milk products
Fortified cereals
Lean red meat
Egg yolks
The Role of Vitamin D in the Body
The body can only absorb calcium (the foundation of bones and teeth) in the presence of vitamin D. as such, it is essential for building, maintaining, and repairing bone. With insufficient vitamin D, the bones can become thinner, softer, and more brittle.
Vitamin D also has antioxidant, anti-inflammatory, and neuroprotective properties, and it supports healthy brain activity, muscular function, and immunity.
Vitamin D Deficiency
According to the Australian Bureau of Statistics, almost one in four Australians are deficient in Vitamin D.
Vitamin D deficiency is a common issue, even in Australia – despite this nation being among the sunniest in the world. This is associated with seasonal variations (especially in winter), and as a consequence of the otherwise very important attention to being “sun smart” to avoid developing melanoma and other life-threatening skin cancers (sunscreen can limit the production of vitamin D).
Those most vulnerable to vitamin D deficiency include:
Very dark-skinned individuals (melanin filters UVB radiation and minimises vitamin D synthesis)
Frail or older people who have limited sun exposure
People who deliberately avoid the sun
People who wear concealing clothing year-round
People whose occupations/lifestyles are predominantly indoors
People with certain health conditions
Breastfed infants of mothers with low vitamin D levels
In winter, many people don’t produce vitamin D at all. Older adults often have difficulty absorbing vitamin D.
The issue with Vitamin D deficiency is that it has been linked to an array of serious health conditions, including increased risks of heart disease, auto-immune diseases, bowel cancer, and infections. Whether low levels of Vitamin D are the cause or result of these conditions remains to be determined.
According to the Australian Cancer Council website, recent studies (2019) have shown that vitamin D supplementation was associated with a 16% reduced risk of dying of cancer. It has also been linked with a lower risk of hip fractures in residents of aged care facilities.
If you don’t get adequate vitamin D year-round, you may benefit from taking .
Should I Take Vitamin D Tablets?
Testing vitamin D levels is performed with a simple blood test.
Your doctor may advise you to take a supplement in tablet form if you are deficient.
High-quality vitamin D tablets may be beneficial in the following ways:
May improve bone health and strength
May help prevent chronic low-grade inflammation
May help prevent heart disease
May help prevent type 2 diabetes
May support your immune health
May help regulate mood and reduce depression and anxiety
May help prevent cancer
May help prevent or slow cognitive decline
May help manage inherited bone disorders
Long-term, may help reduce the risk of multiple sclerosis
May help manage symptoms of fibromyalgia
May help prevent osteoporosis and associated fractures
May help treat plaque-type psoriasis
May help prevent rickets in vitamin D deficient children
What Do I Need to Know?
Taken in the appropriate strength, vitamin D is considered safe for most people.
It is very important to not take too much vitamin D. Side effects of excessive supplementary vitamin D intake may include:
Nausea/vomiting
Weakness
Lack of appetite
Weight loss
Heart rhythm issues
Kidney stones/damage
Confusion
This vitamin may also interact with certain medicines and other supplements, including some medicines used to treat epilepsy, high cholesterol, psoriasis, heart conditions, steroids, blood pressure, and stimulants. Check with your doctor.
Talk to your doctor about checking your vitamin D levels and whether you should take a supplement. Choose high-quality vitamin D tablets and follow dosage instructions for the greatest benefit.
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