The Sunshine Vitamin - “Vitamin D”

Are you getting outside in the sun for at least a 20 minutes a day? If not, then odds are, you are not getting enough vitamin D in your blood. It is estimated worldwide, 1 billion people have inadequate levels of vitamin D in their blood, and deficiencies can be found in all ethnicities and age groups.

Why should you be concerned about being vitamin D deficient? Well research conducted over the past few decades suggest that vitamin D plays a much broader disease-fighting role than previously thought.

Disease Prevention

A growing body of evidence suggests that vitamin D plays a crucial role in disease prevention and maintaining optimal health within the body. Research is beginning to suggest that low levels of vitamin D may be linked to other diseases, including breast and colon cancer, prostate cancer, osteoporosis, heart disease, multiple sclerosis, high blood pressure, as well as infectious diseases, such as tuberculosis and even the seasonal flu.

The evidence however doesn't prove that too little vitamin D causes these conditions, but that people with higher levels of vitamin D are less likely to get these diseases. People who are in low-sunlight locations or who stay indoors are more likely to have a vitamin D deficiency.

There are two forms of vitamin D: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Vitamin D is a fat-soluble vitamin that works with calcium within your body to help build and maintain strong bones. Research suggests that people who take vitamin D supplements may have a significant decrease in the risk of contracting respiratory illnesses and improve the immune system’s ability to fight infections due to bolstering the first line of defence in the body.

Sun Exposure

Your body makes vitamin D when your skin is exposed to sunlight. You should strive to optimise your vitamin D levels via sensible sun exposure of at least 15 to 20 minutes daily.

Vitamin D in Food

Most foods that contain vitamin D only have small amounts, so it’s almost impossible to get what your body needs just from food. Vitamin D can be found mostly in milk and breakfast cereals that have been fortified with vitamin D. While it is difficult to maintain optimal vitamin D levels from food sources, it is found in foods like: sardines, mackerel, herring, egg yolk, beef liver, shiitake mushrooms and fatty fish such as salmon and tuna.

Vitamin D Supplements

If you don't get enough sunshine for whatever reason, or are worried about exposing your skin, or find it difficult to get enough foods that naturally contain vitamin D, then taking a daily supplement of vitamin D should be considered to get your daily dosage.

Fortunately, Australia Health Warehouse has a large selection of vitamin D supplements that are ideal to help children and adults with this deficiency"

• Swisse Kids Multi 50 Chewable Tablets - Vitamin D3 200 IU (Cholecalciferol 5 mcg)
• Swisse Kids Calcium + D3 50 Burstlets - Vitamin D3 300 IU (Cholecalciferol 7.5 mcg)
• Swisse Ultiboost Calcium + Vitamin D 150 Tablets - Vitamin D3 333 IU (Cholecalciferol 8.3 mcg)
• Swisse Ultiboost Vitamin D 400 Capsules - Vitamin D3 1000 IU (Cholecalciferol 25 mcg)
• Blackmores Cod Liver Oil 1000mg 80 Capsules - Vitamin D3 85IU (Cholecalciferol 2.12mcg)
• Blackmores Total Calcium & Magnesium + D3 200 Tablets - Vitamin D3 200 IU (Cholecalciferol 5 mcg)

There is no optimal level of vitamin D that you should strive for in your body as each individual is different, however you should try to optimise your vitamin D levels via sun exposure, health supplements, and food to maintain a healthy blood level of around 40 to 60 nanograms per millilitre (ng/ml).

Sources:

Holick MF. “Vitamin D deficiency”. N Engl J Med. 2007; 357:266-81.
Holick MF, Chen TC. “Vitamin D deficiency: a worldwide problem with health consequences”. Am J Clin Nutr. 2008 Apr;87(4):1080S-6S.
Gordon CM, DePeter KC, Feldman HA, Grace E, Emans SJ. “Prevalence of vitamin D deficiency among healthy adolescents”. Arch Pediatr Adolesc Med. 2004; 158:531-7.
Lips P. “Worldwide status of vitamin D nutrition”. J Steroid Biochem Mol Biol. 2010; 121:297-300.
Ginde AA, Mansbach JM, Camargo CA, Jr. “Association between serum 25-hydroxyvitamin D level and upper respiratory tract infection in the Third National Health and Nutrition Examination Survey”. Arch Intern Med. 2009; 169:384-90.
Chakhtoura M, Akl EA, El Ghandour S, Shawwa K, Arabi A, Mahfoud Z, Habib RH, Hoballah H, El Hajj Fuleihan G. “Impact of vitamin D replacement in adults and elderly in the Middle East and North Africa: a systematic review and meta-analysis of randomized controlled trials.” Osteoporos Int. 2016 Nov 22.