Why is There so much Hype About Vitamin D?

Welcome to my first blog! In light of recent events, namely Covid-19, we have all been socially distancing, frequently using hand hygiene and most importantly, staying indoors. Some of us are coping better than others. Nevertheless, I would like to begin my blogging journey with you all by sharing the benefits of vitamin D and how it can help in these times of distress.

What is vitamin D?

Vitamin D has 2 common forms: D2 (ergocalciferol) and D3 (cholecalciferol). D2 is produced by plants while D3 is produced in animals. The body makes vitamin D when the skin is directly exposed to the sun. When UVB radiation from sunlight hits the skin, cholesterol, 7-dehydrocholestrol in the skin cells is converted to the active form of vitamin D. It is an essential fat soluble vitamin, and only 10% of it comes from our food.

Vitamin D not only regulates calcium in your body, but puts a smile on your face.

By simply drinking your favourite cuppa outside in the sunshine, you are absorbing vitamin D. Try going outdoors in the sun the next time you feel a bit low.

Have you ever noticed an increase in your happiness in summer in comparison to in winter? This is a result of the decreased access to vitamin D we have. As a pharmacist, I dispense a lot more antidepressants in winter than in summer overall. Getting out in the sun is a natural mood booster.

Due to its role in calcium absorption, vitamin D indirectly helps to keep our bones, muscles and teeth healthy and strong. Research is being done on the role of vitamin D on our immune system, for instance you may recover quicker from cold, flu symptoms or upper respiratory tract infections. Low levels of vitamin D can cause low bone mineral density which can lead to osteoporosis if severe. This particularly brings attention to older people who may have risk of falls. Children with low vitamin D have weak and soft bones, and in my view, growing pains may be related to this.

Due to different mental, physical or environmental factors, some people are more prone to vitamin D deficiency than others including those who:

• Constantly stay indoors

• Have a naturally dark complexion

• Frequently wear concealing clothes

• Have a high risk of skin cancer

• Are elderly

• Are overweight

• Do not consume adequate dietary supplements

• Are babies born to a vitamin D deficient mother

How do I know if I may be low in vitamin D?

Although some people may not experience any symptoms, research shows low vitamin D symptoms include:

• Fatigue

• Muscle weakness and lethargy

• Bone fractures

• Anxiety and depression

• Impaired wound healing

• Low bone density, which leads to bone and joint painjoint pain

If you have any concerns, have a chat with your health professional. You may need a blood test, however it is not routine for healthy individuals to require one. Blood serum levels of 25(oh)D (vitamin D) which is equal to or higher than 50nmol/L is adequate for Australians.

Where would I get vitamin D?

Vitamin D rich food include:

• Oily fish (eg. tuna, mackerel and salmon)

• Eggs

• Dairy (eg. milk, cheese)

• Fortified cereal and oatmeal

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For vegans: mushrooms and fortified foods such as soy milk and cereals

I want to emphasise that only a small proportion of vitamin D comes from food.

Fair skinned people receive an adequate amount of vitamin D from 5-10 minutes of sun exposure every day during summer, and up to half an hour of sun exposure during winter. Darker skinned people may need 3-6 times more exposure to get adequate amounts of vitamin D.

Please be mindful of balancing a safe amount of sun exposure and vitamin D intake, as prolonged exposure to the suns UVB rays can cause sunburn and skin cancer. Using adequate sun protection such as applying a 30+ sunscreen, wearing long sleeves and wearing a wide brimmed hat can prevent skin damage from the sun. You can find out more information regarding UV level of the day from the 'SunSmart' app.

Vitamin D supplements

Vitamin D is available as 1000iu per capsule/tablet daily or 7000iu per tablet as a weekly dose from your local pharmacy.

I recommend the Swisse 1000IU D3 capsules, which I take myself, and can be found online: https://amzn.to/4cLB7Rk

It is also available in liquid form for babies and children. Additionally, 50000iu is available on prescription only.

It is important to appreciate the benefits and sheer importance of attaining vitamin D. Even though the presence of Covid-19 has propelled many to stay indoors, especially due to stage 4 restrictions in Victoria, I insist that all of you spend some time outdoors. Remember, even just a little sunshine goes a long way!