How to maintain your vitamin D levels, even in winter | 7MOQTX3 | 2024-04-28 14:08:01
What does vitamin D do?
Let's start with a little refresher course on what vitamin D is, and why it's so important to our health. "Vitamin D is a group of fat soluble vitamins that can be found in some foods, such as some animal proteins and eggs," says Dr Saling.
It can also be produced within the body itself when UV containing sunlight (above an index of 3) hits the skin — this is called vitamin D synthesis. Dr Saling explains that vitamin D is so important for us because of how it allows certain organs to absorb other vital nutritional elements.
"We need vitamin D to increase absorption of the minerals calcium and phosphate from the small intestine, and it is heavily involved in calcium homeostasis," she explains. Calcium homeostasis refers to the regulation of the body's calcium levels, which in turn is important for muscle, nerve and bone health and function. In other words, vitamin D lays the groundwork that builds up to maintaining some of the body's most important functions.
Why is vitamin D deficiency so common in Australia?
How is it that we are both the sunburnt country and the vitamin D deficient one? The high occurrence of vitamin D deficiency in Australia is actually likely linked to the fact that we are so aware of sun safety. So conscious are we of the sun's harmful rays and the direct links between UV exposure and skin cancer that we aim to stay out of the sun completely, therefore missing out on getting the vitamin D production into its active form.
But this approach of not getting any sunlight (at all) is akin to throwing the baby out with the bathwater, as Dr Saling explains. "Many people do not know that the use of high SPF sunscreen does not impact on vitamin D synthesis — studies have confirmed this — and this should give us more confidence in getting some sunlight exposure to lift our vitamin D levels." In other words, you can go outside, ensure you're sun protected (slip, slop, slap, seek, slide, etc.) and know you'll still be getting that essential vitamin D.
Dr Saling adds that the best source of vitamin D is, in fact, exposure to sunlight — in particular, UVB radiation. That's because there is little vitamin D found in our normal diet, with most Australians only getting somewhere between five and ten per cent of their daily vitamin D requirement through their diet.
Related: Best sunscreens for your body all year round
What happens when your vitamin D is low?
According to Dr Saling, vitamin D deficiency is a "massively under-diagnosed problem", and she recommends that not only should we be aware of this, but also to get it checked within our general health screenings (which should be happening every few years).
Vitamin D deficiency has been associated with low mood, but more worryingly, it can impact bone health, which is why some symptoms of deficiency can include muscle and bone pain or weakness. "Women in particular are at greater risk of osteopenia and osteoporosis, so sufficient vitamin D levels are essential to achieve optimal bone health, especially once hitting mid-thirties," says Dr Saling.
How to get more vitamin D in winter
As we head into the cooler months, our incidental vitamin D from sun exposure obviously declines, and deficiency naturally rises as a result. So how can we increase our vitamin D stores in winter? Dr Saling advises that if the weather is mild, just 30 minutes of sunlight to arms and legs each day should be enough to keep your supply of vitamin D sufficient.
If the weather is not playing ball, supplementation is an option, however this should be guided by — and approved by — your GP, not self-diagnosed. So, if you are concerned about your vitamin D levels, first consult your GP, and they will help you find a way forward.
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