Vitamin D
Vitamin D
Sources of vitamin D
Vitamin D is important for strong
bones, muscles
and overall health. Ultraviolet (UV) radiation from the sun is necessary for the production of vitamin D in the skin and is the best natural source of vitamin D.
It is important to have some sun exposure to help with adequate levels of vitamin D, however too much exposure to the sun’s UV radiation can cause skin and eye damage, sunburn and
skin cancer
.
The body can only absorb a limited amount of vitamin D at a time. Spending extra time in the sun will not increase vitamin D levels but will increase your risk of skin cancer.
Other sources of vitamin D include:
some foods
regular physical activity
– assists with the body’s production of vitamin D
vitamin D supplements.
Vitamin D in food
Small amounts of vitamin D can be obtained through food (about 5–10 per cent). However, it is difficult to obtain enough vitamin D from diet alone.
Food sources include:
fatty
fish
(such as salmon)
eggs
margarine and some
milks
have added vitamin D
some cereals have added vitamin D.
Sun protection
UV levels vary depending on the time of year, time of day and location. Sun protection is recommended whenever UV levels reach 3 and above. In some parts of Australia, UV levels are 3 and above every day throughout the year. In southern regions, UV levels are usually below 3 during winter months.
The ‘daily sun protection times’ indicate when the UV level is forecast to be 3 or above. Check the free
SunSmart
app
External Link
or the
Bureau of Meteorology
website
External Link
for daily sun protection times for your location.
During these times use a combination of sun protection measures, including:
SPF30 (or higher) broad-spectrum, water-resistant sunscreen
a wide-brimmed hat
cool, covering clothing
sunglasses (labelled AS1067)
shade.
UV levels in Victoria
From mid-August to the end of April, average UV levels in Victoria are 3 and above for much of the day so sun protection (clothing, sunscreen, hats, shade and sunglasses) is recommended. During these summer months, most people only need a few minutes outside on most days to absorb sufficient vitamin D.
Sensible sun protection measures should not put people at risk of vitamin D deficiency.
From May to mid-August, average UV levels in Victoria are typically low (below 3). During this time sun protection is not recommended unless you work outdoors, are near highly reflective surfaces (like snow), or are outside for extended periods. During these months, people should spend time outside in the middle of the day with some skin uncovered to maintain vitamin D levels.
Overexposure to UV is never recommended, even for people who have vitamin D deficiency.
Vitamin D deficiency
Vitamin D deficiency does not always have obvious symptoms but without treatment there can be significant health effects. Some people may experience bone and muscle pain, and softening of the bones.
It is important to achieve a good peak bone mass early in life. Vitamin D deficiency can result in a decline in bone density, increasing the risk of:
osteoporosis
falls and bone fractures (especially for older people)
rickets
(in infants and children) – a preventable bone disease, and osteomalacia (in adults)
Vitamin D deficiency can also be associated with low levels of calcium.
Who is at risk of vitamin D deficiency?
You may be at greater risk of vitamin D deficiency if you:
have naturally very dark skin – this is because the pigment (melanin) in dark skin can partially block UV radiation from being absorbed
avoid the sun due to previous skin cancers or sensitive skin
spend a long time indoors and have limited sun exposure (such as nightshift workers, or those who are housebound or in residential care)
wear a covering to conceal your body (such as for religious or cultural reasons)
are
obese
have a disability or condition that affects vitamin D metabolism – such as end stage liver disease, kidney (renal) disease or fat malabsorption syndromes (such as
cystic fibrosis
,
coeliac disease
and inflammatory bowel disease)
take medication that affects vitamin D absorption
are a breastfed baby of a mother who is vitamin D deficient (formula milk is fortified with vitamin D).
If you are at risk of vitamin D deficiency you should seek advice from your GP.
Treating vitamin D deficiency
Treatment options for vitamin D deficiency include improved sunlight exposure, diet, and exercise.
If you are concerned about your vitamin D levels, seek advice from
your GP
.
Your GP may suggest a
blood test
to check your vitamin D levels. If you are found to have a deficiency, your doctor may recommend vitamin D supplements, which should be taken strictly as directed.
Your doctor may also give advice on ensuring you have sufficient calcium intake.
Once your vitamin D deficiency is treated, the aim is to maintain normal vitamin D levels.
Where to get help
Your
GP (doctor)
Maternal and Child Health Line
(24 hours) Tel.
13 22 29
Dietitians
Australia
External Link
Tel.
1800 812 942
NURSE-ON-CALL
(24 hours, 7 days) Tel.
1300 60 60 24
– for expert health information and advice