Vitamin D: how to get enough of it

Around 40% of Australian adults are Vitamin D deficient coming out of winter, which can have a significant impact on the immune system, bone health, mood and energy.

Have you ever noticed that during the winter months your mood isn't like it is in Summer?

Do you tend to pick up colds or illnesses much more easily during the colder months?

Do you find your energy drops during winter?

If you answered yes to any of these don't worry, it's not in your head at all. It's all to do with a very important nutrient that I'm sure you've heard of - Vitamin D!

What's the go with Vitamin D?

Despite living in a very sunny continent, around 40% of Australian adults are Vitamin D deficient coming out of winter. Even more of us have insufficient levels.

Although we only need this little guy in small amounts, not getting enough of it can have serious impacts on the body.

Vitamin D is an essential fat-soluble vitamin that we can obtain mainly from sunlight exposure and certain foods we eat.

Vitamin D is essential in maintaining healthy bones - preventing breaks and fractures; optimal functioning of our immune systems, proper brain function; cell replication and differentiation; regulating blood pressure and also has anti-inflammatory activity in the body.

Vitamin D requirements can easily be obtained through regular small amounts of unprotected sun exposure - it's free!

So how can you tell if you're deficient in Vitamin D?

The only definite way to find out is through a blood test from your doctor. The end of winter is the best time to test your Vitamin D levels as stores are generally going to be the lowest at this time of year. However there are some common signs and symptoms that may be a 'hint' that you are not meeting your daily requirements.

Common signs and symptoms of Vitamin D deficiency

• Fatigue

• Low immunity

• Bone pain or stress fractures

• Muscle weakness

• Psoriasis

• Changes in mood such as depression or anxiety

• Elevated blood pressure

Your risk of Vitamin D deficiency is also higher if you also fall into one of these categories:

• Dark skin - due to darker pigmentation in the skin, it takes longer exposure in the sun to synthesis adequate amounts of vitamin D

• Elderly - the older we get the less our skin is able to efficiently synthesise vitamin D

• Covered and protected skin - this one goes without saying but clothing and sunscreen, block most of the synthesis of vitamin D from sunlight.

• IBD and obesity - these conditions are known to affect the body's ability to absorb fat soluble vitamins and or store them.

• Office workers - if you spend the majority of your day inside it would be worth getting your vitamin D levels checked each year to ensure you're meeting your requirements.

• Live in cooler climates - you're likely staying inside for longer periods during the year and therefore not able to get enough Vitamin D through casual sun exposure

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How do I meet my daily requirements of Vitamin D?

The great news is, Vitamin D requirements can easily be obtained through regular small amounts of unprotected sun exposure - it's free!

For moderate to fair skinned people, 30 - 60mins of sunlight exposure (to 30% of the body) during the winter months and 5 -15 minutes during summer will generally be adequate. This exposure must be sunscreen free and during the period of 10am - 2pm. This is because an SPF 8 sunscreen can reduce production of vitamin D by 95%!

TIP: aim to expose your belly or thighs as this part of the body is most efficient at synthesising vitamin D.

​NB: If you're going to be in the sun for longer than this, always ensure you're having safe sun exposure and protecting your skin!

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Dietary sources

If this amount of daily sun exposure is jut not possible, Vitamin D stores can also be increased through dietary sources. Though it should be noted that daily requirements cannot be met solely through the diet.

Aim to include more of these foods in your diet:

Vitamin D rich foods

Salmon Cold liver oil Herring Sardines Egg yolks Liver Full-fat dairy products e.g. butter, cream, milk and cheese

If you are working with a health care practitioner and Vitamin D deficiency has been identified, you may be prescribed a Vitamin D3 supplement.

NB: Ensure any supplements are prescribed under the guidance of a qualified healthcare practitioner. Do not self prescribe Vitamin D supplements as this vitamin can build up in the body and become toxic.

If you meet any of the above risk factors and/or have some the common signs and symptoms of Vitamin D deficiency, it might be time to book in with your doctor for a simple blood test. Restoring your vitamin D levels can be a huge step towards feeling your best self! - Grace xx