Spotlight on vitamin D

What is vitamin D? Why do I need it?

Vitamin D is an essential nutrient for the development of healthy bones (See Bone Health for Life - www.bonehealthforlife.org.au). Without adequate vitamin D we can’t absorb enough calcium and phosphorus from the gut. Calcium is needed to ensure healthy bones, teeth and muscles. Vitamin D also assists with cell growth, hormone function, nervous system regulation and maintaining a healthy immune system.

How do I ensure I’m getting enough vitamin D?

The main source of vitamin D in Australia is ultraviolet (UV) radiation from sun exposure. When sunlight hits our skin, it reacts with a cholesterol-like substance and produces vitamin D. The amount of sun exposure needed depends on your skin colour, the season and where you live. (See the Cancer Council’s information sheet on vitamin D and sun exposure for more information.)

Some foods contain small amounts of vitamin D, including liver, fish (tuna, salmon, sardines, herring, mackerel) and egg yolk. In Australia, all margarines and some milks and dairy products are fortified with vitamin D. This can be beneficial for people at risk of vitamin D deficiency, but most Australians get enough vitamin D by undertaking their usual outdoor activities.

Am I at risk of vitamin D deficiency?

Some individuals/groups are at risk because they have little or no exposure to UV radiation, including:

• Elderly people (vitamin D production decreases with age)
• People living in residential care
• Babies of vitamin D deficient mothers
• Dark-skinned people
• People who cover their skin for religious/cultural reasons
• People working irregular hours or shift workers
• Postmenopausal women
• People spending most time indoors

Eight out of 10 people in these groups may have some form of vitamin D deficiency. If you fit into one of these groups, you may need to discuss vitamin D supplements with your health practitioner.

What about skin cancer?

Australia has one of the world’s highest levels of UV radiation, so one of the highest rates of skin cancer.

The ‘slip, slop, slap’ message means many Australians are avoiding sun exposure and covering up with clothing, hats and sunscreen. It’s important to protect skin from the sun, but we need a safe balance. Follow the Australian Cancer Council’s advice on sensible sun exposure and DO NOT use solariums or sun beds.

For more information:

www.betterhealth.vic.gov.au

www.cancercouncil.com.au/sunsmart

Content Updated November 23, 2009