All Things Vitamin D

Vitamin D plays an important role in the human body. During winter when we’re all stuck inside with minimal exposure to sunlight, it’s not uncommon to become vitamin D deficient. Do you know what your Vitamin D levels are? And how high (or low) is the Vitamin D in your residents? 

Common amongst older people living in aged care homes, studies have found that 77% of the elderly are in fact vitamin D deficient. While there are not often obvious symptoms from this deficiency, it can cause significant health issues if left untreated. 

What is Vitamin D?

Vitamin D is a hormone that controls the calcium levels in the blood, strengthening bones, muscle and the individual’s overall health. Unlike other vitamins, meeting vitamin D requirements is very difficult with food alone, as only minute amounts are found in food products. 

While vitamin D can be found in fatty fish, meat (liver), eggs and fortified food such as margarine and milk, the best source is found from exposure to the sun and it’s ultraviolet radiation (UV rays). 

Why is it important?

Vitamin D is essential to the human body, not only does it regulate the absorption of calcium from the foods that we eat, helping to maintain a strong and healthy immune system but is vital for the:

• development and strengthening of our bones
• cell growth hormone function 
• regulation of our nervous system. 

It’s recommended that Australian Adults consume approximately:

• 400 International Units (IU) per day (those aged 51-70 years) 
• 600 IU per day (those aged 70 years and above)

The older population, however, is likely to need between 1,000 IU per day along with an adequate intake of calcium. Good evidence shows that Vitamin D along with calcium supplementation can reduce falls and fracture risk amongst elderly men and women. 

How to increase Vitamin D in Winter?

As the best source of vitamin D is through sun exposure, deficiency is most prominent during the cooler months. 

Those who spend long periods of time indoors, cover their skin and/or live in southern regions of Australia, may find it difficult to get the required amount of sun exposure. 

In order to gain the much-needed vitamin in winter, it is recommended to go for a walk with as much bare skin (face and arms) exposed as possible around noon for 7-40 minutes (don’t forget to wear your SPF 50+!). Even so, many people will need a supplement - the most common is Vitamin D together with calcium. Ask your doctor for a blood test.

If you are concerned about your vitamin D intake or you would like further advice, please contact one of Nutrition Professionals Australia’s Accredited Practising Dietitians.