Health
The hidden pandemic of Vitamin D deficiency - and how to stay healthy
Stronger bones, fewer falls – here’s why getting enough vitamin D matters more as you age. 💪☀️
By Carolyn Tate
Most of us know it’s important to get a wide variety of vitamins in our diet, but there’s one nutrient that sometimes flies under the radar: Vitamin D.
Even though it plays a vital role in our health, vitamin D deficiency has become a silent epidemic, affecting millions globally – including those of us living in sunny corners of the world like Australia.
A 2020 community survey on Vitamin D and sun exposure found that about a quarter of the Australian population is vitamin D deficient, despite the fact that we live with high ambient UV radiation. This surprising statistic really drives home the fact that we need greater awareness and action when it comes to our Vitamin D levels.
Are you getting enough? Let's take a look.
Where do we get vitamin D?
Vitamin D is often called the "sunshine vitamin" for good reason: our bodies can produce it when our skin is exposed to sunlight. It's the UVB rays in sunlight that trigger vitamin D synthesis in our skin.
But sunlight isn't our only source of vitamin D. We can also absorb it through our diet, although food sources can be more limited. Some of the best dietary sources of vitamin D include:
● Fatty fish like salmon, mackerel and tuna
● Egg yolks
● Fortified foods such as some milks, orange juices, and cereals
● Beef liver
● Cheese
If you’re living in an area with limited sunlight or if you spend most of your time indoors, those dietary sources and supplements become more important for maintaining adequate vitamin D levels.
Why is a Vitamin D deficiency dangerous?
Vitamin D plays a multi-faceted role in our health, and not having enough can lead to a range of serious health issues, affecting:
● Bone health: We need Vitamin D for calcium absorption and bone mineralisation. A deficiency can lead to softening of the bones (osteomalacia) in adults and rickets in children.
● Muscle function: We need adequate Vitamin D levels for muscle strength and function. Low levels can lead to muscle weakness and increased risk of falls, especially in older adults.
● Immune system: Vitamin D helps regulate our immune system. A deficiency may increase susceptibility to infections and autoimmune diseases.
● Cognitive function: Some studies suggest a link between Vitamin D deficiency and cognitive decline in older adults.
● Mood regulation: There's evidence that Vitamin D may play a role in mood regulation, with deficiency linked to an increased risk of depression.
● Cardiovascular health: Some research indicates that Vitamin D deficiency may be associated with an increased risk of heart disease.
As we get older, making sure we’re getting enough Vitamin D is especially important. Research published in Orthogeriatrics PRJ shows that Vitamin D is important for preventing falls and subsequent injuries in older adults.
Senior Helpers also notes that Vitamin D is essential for both bone density and cognitive function in the elderly.
What are signs you might have a vitamin D deficiency?
Vitamin D deficiency can be tricky to identify at first because its symptoms can be subtle, or easily attributed to other causes. Yale Medicine reports some signs to watch out for include:
● Muscle pain or weakness, particularly in areas near the trunk of the body
● Bone pain
● Increased sensitivity to pain
● A tingly, "pins-and-needles" sensation in the hands or feet
● Waddling while walking, due to muscle weakness in the hips or legs
● A history of broken bones
● Muscle twitches or tremors
● Muscle spasms
● Bowed legs (in severe cases).
It's important to also note that many people with Vitamin D deficiency may not show obvious symptoms. This is why regular check-ups and blood tests are important, especially if you think you’re at a higher risk.
How can you avoid getting a Vitamin D deficiency?
If you want to avoid a Vitamin D deficiency there are a few areas you can focus on, including:
● Balanced diet: According to Very Well Health, having a varied diet rich in fruits, vegetables, whole grains, and lean proteins can help ensure you get essential vitamins and minerals, including Vitamin D. Try to include Vitamin D-rich foods in your diet regularly.
● Safe sun exposure: While sun safety is always important, Cancer Council Australia recommends aiming for 5-15 minutes of sun exposure daily. It's important to avoid peak UV times (usually between 10 am and 3 pm) and to always practise sun safety for longer exposures.
● Supplements: As we age, our ability to synthesise and absorb Vitamin D decreases. The Better Health Channel reports that doctors often recommend Vitamin D supplements for seniors - but it’s important to always consult with your doctor or an accredited dietician before starting any supplement regimen.
● Regular screening: Keep up with recommended health check-ups and blood tests. These can help identify any deficiencies early on, allowing for timely intervention.
More info here: A CITRO GUIDE: Vital health checks for Australians in their 50s and 60s
● Be sun smart: When you do spend time in the sun, especially for extended periods, the Skin Cancer Foundation recommends wearing a high SPF sunscreen to protect your skin from harmful UV rays while still allowing for some Vitamin D production.
While Vitamin D is crucial for our health, it's just one piece of the puzzle. Taking a holistic approach to health, including a balanced diet, regular exercise, adequate sleep, and regular check-ups, is the best way to ensure overall health and wellbeing.
And while Vitamin D deficiencies affect many people in a variety of ways, being aware of early signs and symptoms, and talking to your doctor, is a great way to protect yourself and stay healthy.
Feature image: iStock/freemixer
More help for good health: