SARAH DI LORENZO: The Importance of Vitamin D — the sunshine vitamin

Nine out of 10 Australians are vitamin D deficient according to a recent study.

I completely agree with this as I see the same statistics in my clinical practice.

Before I treat any patient they’ll need to bring blood tests to their initial consultation.

Vitamin D is on my list of what I need to be aware of before treating any patient.

The reference range on a blood test in Australia is 50-200 and I have never seen anyone other than myself over 100.

Most people I see sit in the early 50’s or under and I am usually surprised when I see a person with a Vitamin D reading over 80.

This to me is incredibly alarming.

So you are probably thinking why is there so much vitamin D deficiency, there are a few reasons why.

First of all most Australians consume way less than even half of the recommended for vitamin D-rich foods.

Then there is avoiding the sun in fear of skin cancer but the sun is so important for our health and exposure to the sun means we can produce vitamin D.

When I grew up we never heard of the slip-slop-slap campaign, getting sunburnt and peeling was almost a right of passage and part of summer, while our mums would lay covered in baby oil.

Compare this now to when my girls were babies 15-20 years ago, for them as young children all the swimwear available and recommended was long sleeves, rash vests, and sun smart hats.

If your child was not covered up at the beach you were almost glared at in horror and judged by other mums.

While sunscreen is important to lower the risk of sun cancers it does lower vitamin D absorption.

The truth and solution is we need to find a healthy balance.

When vitamin D deficiency is severe in children we see a disease called rickets, this is obvious by the appearance of bowed legs and knocked knees because of the weakening of the bones, and this is by no surprise as a growing problem in Australia.

The other severe disease is called osteomalacia, presenting as bone and muscle pain plus an increased risk of falls and fractures. Much like osteoporosis.

Vitamin D is just so important for our health and I am going to share why.

Vitamin D makes our bodies better and absorbs nutrients like calcium and phosphorus, both of which are important for the health of our body.

Vitamin D restores and maintains the calcium in our bones, so low vitamin D means bones become weak and fragile leading to fractures and falls.

Ninety-nine per cent of calcium is in our bones.

Vitamin D is also an antioxidant, anti-inflammatory and neuroprotective properties supporting immunity, brain cell activity and muscle function.

Low vitamin D is linked to depression, low energy, fatigue, not sleeping well and obesity.

A very interesting study on elite athletes training indoors shows they were struggling to improve their athletic performance.

The researchers took their bloods and they were all low in vitamin D, once this was addressed their athletic performance improved.

Vitamin D also plays a role in cancer, diabetes, multiple sclerosis, heart disease, respiratory disease, mental health and autoimmune diseases.

Those at most risk include the elderly who are in care as well housebound, people with dark skin (which blocks more UV light), people who avoid the sun, those with celiac disease, breastfed babies from vitamin D deficient mothers, people in care facilities who are disabled, smokers, obese people and people with liver or kidney disease that impacts vitamin D metabolism.

Foods rich in Vitamin D include salmon, mackerel, eggs, cheese, liver, and sardines, as well as fortified products such as milk and cereals.

Mushrooms that have spent an hour in the sun are a vitamin D powerhouse.

When it comes to spending time in the sun, embrace it.

I definitely do, just spend your time in the sun before 10am and after 2pm.

My advice is to get some blood tests done and have a look at your vitamin D levels.

Think about how you can improve your diet and find at least 20 minutes a day to enjoy some time in the sun.

Consider supplementing with the guidance of a healthcare practitioner, especially in the winter months and stay on top of your health.

Embrace vitamin D — it is so worth it. I do!