Are you getting enough Vitamin D?
Because we in Australia have the highest skin cancer rates in the world we are vigilant about trying to stay out of the sun, using high protection sunscreens and wearing a hat. But is our very caution leading to a dangerous lack of sufficient vitamin D?
The target levels of vitamin D have been raised in the past few years, as further understanding of the need for this vitamin increases. It is now realised that many groups, such as the elderly, the ill, people with naturally dark skin, and people who cover up for religious or cultural reasons, are not likely to be getting enough sun exposure to ensure they develop enough of the vitamin for optimum health.
Vitamin D is now known to be a hormone, and it is required in many of the processes and functions of the body and for the prevention of some diseases. When it is made in the skin, or ingested in capsule form, it is metabolised by the liver, which converts it into compounds that promote the body’s ability to absorb and maintain proper calcium and phosphorus levels in the blood, which are necessary for bone health. Because bones are always renewing, from infancy to old age, it is essential to obtain sufficient vitamin D every day. Insufficient vitamin D can lead to brittleness of the bones, osteoporosis, and various other medical problems.
In the summertime, for most Australians 8 minutes of sun exposure on the face, arms and hands is enough to obtain the vitamin D needed. In the NSW winter around 30 minutes in the sun is recommended. (If you are in Queensland it is 13 minutes, and Hobart 47 minutes.)
The groups at risk named above, and those with a known deficiency, need to supplement with about 1000 units of vitamin D3 daily, and eat foods like oily fish or eggs, which contain small amounts of vitamin D. However, strict vegetarians may want to use the D2 form because it is not obtained from animal sources.
If you have any questions about vitamin D or supplementation you should discuss it with your GP, or pharmacist. There is a blood test that can ascertain whether or not you are deficient, and need to take supplementation. Otherwise try to get your daily ration of sunlight!