The Importance of Vitamin D: How Australians Can Ensure Adequate Levels Year-Round

How Important is Vitamin-D?

“Sunlight is the best disinfectant”- Louis D. Brandeis

Vitamin D, also known as the sunshine vitamin, is vital for maintaining good health. It assists in the absorption of calcium within the body, thus promoting healthy bones and support for the immune system.

There are various health problems that have been linked to an insufficient amount of Vitamin D - these include osteoporosis, increased susceptibilities to infections and the beginning of chronic diseases like diabetes or cardiovascular diseases. Therefore, it is necessary to get enough Vitamin D for your overall well-being. 

What Is The Role of Vitamin-D To Our Health?

• Bone Health: The body needs calcium for both the creation and maintenance of bones, and Vitamin-D aids in this process. Bone diseases like rickets in youngsters and osteomalacia or osteoporosis in adults can result from a Vitamin-D deficiency.
• Immune Function: Adequate levels of Vitamin-D are essential for a well-functioning immune system.  Studies have shown that Vitamin-D can regulate both the innate and adaptive immune responses, hence lowering the risks of infections and respiratory illnesses.
• Chronic Disease Prevention: Several studies have linked low Vitamin-D levels to an increased risk of chronic diseases, including cardiovascular disease, diabetes, and certain cancers. Making sure your Vitamin-D levels are adequate could help reduce these dangers.

Is there Vitamin-D Deficiency Among Australians?

Despite abundant sunshine, vitamin D deficiency is surprisingly common in Australia. Studies have shown that up to 31% of Australian adults are deficient in vitamin D, particularly during the winter months . Factors contributing to this deficiency include:

• Sun Avoidance: Concerns about skin cancer lead many Australians to avoid sun exposure or use sunscreen, reducing vitamin D synthesis.
• Indoor Lifestyle: Modern lifestyles often involve spending extended periods indoors, limiting sun exposure.
• Geographical Location: People living in southern regions of Australia, where UVB radiation is lower during winter, are at higher risk of deficiency.

According to the Australian Bureau of Statistics, around 1 in 4 adults or 4 million Australian adults have mild to moderate vitamin D deficiency, while about 4% suffer from severe deficiency . This highlights the need for increased awareness and proactive measures to address this public health issue.

What Are Sources of Vitamin-D?

There are three primary sources of Vitamin-D:

• Sunlight: The skin synthesises vitamin D upon exposure to ultraviolet B (UVB) rays from the sun. However, several factors affect this synthesis, including geographical location, skin type, age, and the use of sunscreen.
• Diet: Vitamin D can be obtained from certain foods, though it is challenging to meet the recommended levels through diet alone. Foods rich in vitamin D include fatty fish (such as salmon, mackerel, and sardines), egg yolks, and fortified foods like milk, orange juice, and cereals.
• Supplements: Vitamin D supplements are an effective way to ensure adequate intake, especially for individuals at risk of deficiency.

How To Ensure Adequate Vitamin D Levels Year-Round?

• Safe Sun Exposure: Aim for short, regular periods of sun exposure without sunscreen. According to a study done by The Medical Journal of Australia, in January, 2-14 minutes of sun exposure to the face, arms, and hands, three to four times per week, is sufficient to ensure Vitamin D production. From October to March, around 10-15 minutes of sun exposure should be enough. During winter, longer exposure may be necessary, especially in southern regions. For more details on the recommended sun exposure based on location, please see Healthy Bones Australia's sunshine map.
• Dietary Intake: Incorporate vitamin D-rich foods into your diet. According to Dietitians Australia, vitamin D-rich food includes fatty fish (such as salmon, herring, sardines and mackerel), egg yolks, and fortified margarines and milk. 
• Supplements: According to Healthy Bones Australia, supplements are a practical option for individuals at risk of deficiency or those who find it challenging to obtain sufficient vitamin D from sunlight and diet. It's essential to consult with a healthcare provider to determine the appropriate dosage.

Who is at risk of Vitamin D Deficiency? 

Certain groups are at a higher risk of vitamin D deficiency, including:

• Older Adults: As people age, their skin's ability to synthesise vitamin D decreases. Additionally, older adults are more likely to spend time indoors.
• People with Darker Skin: Higher levels of melanin in the skin reduce the skin's ability to produce vitamin D from sunlight.
• Individuals with Limited Sun Exposure: Those who work indoors, wear clothing that covers most of their skin, or live in regions with less sunlight are more prone to deficiency.

How To Monitor Vitamin D Levels?

Regular monitoring of vitamin D levels can help ensure you maintain optimal health. A simple blood test by health professionals can measure your vitamin D levels, guiding necessary adjustments in your lifestyle or supplementation.

For convenient monitoring, consider using an at-home Vitamin D test kit. This allows you to assess your vitamin D levels without needing to visit a healthcare facility, providing valuable insights into your health status.

Conclusion

Vitamin D is essential for overall health, playing a critical role in bone health, immune function, and chronic disease prevention. Despite Australia's sunny climate, vitamin D deficiency remains a significant concern. By understanding the importance of vitamin D and taking proactive steps to ensure adequate levels year-round, you can support your long-term health and well-being.

For those interested in convenient monitoring, Touch Biotechnology offers a reliable at-home Vitamin D test kit. This easy-to-use kit allows you to keep track of your vitamin D levels and make informed decisions about your health. The TouchBio Vitamin D test will soon be available on our website and are currently available in selected pharmacies and major supermarkets.

References

1. Medical Journal of Australia. Samanek, A. et al. (2006). Estimates of beneficial and harmful sun exposure. Retrieved from https://www.mja.com.au/journal/2006/184/7/estimates-beneficial-and-harmful-sun-exposure-times-during-year-major-australian

2. National Library of Medicine. Holick, M. F. (2007). Vitamin D deficiency. The New England Journal of Medicine. Retrieved from https://pubmed.ncbi.nlm.nih.gov/18400738/

3. National Library of Medicine. Daly, R. M. (2012). Prevalence of vitamin D deficiency and its determinants in Australia. Retrieved from https://pubmed.ncbi.nlm.nih.gov/22168576/

4. National Institute of Health. Forrest, K. Y., & Stuhldreher, W. L. (2011). Prevalence and correlates of vitamin D deficiency. Retrieved from https://pubmed.ncbi.nlm.nih.gov/21310306/

5. National Institute of Health. Bilinski, K., & Boyages, S. (2013). The rising tide of vitamin D deficiency in older Australians. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7917958/

6. Cancer Council Australia. (2021). How much sun is enough? Retrieved from https://www.cancer.org.au/media-releases/2016/how-much-sun-is-enough