More than 1 in every 3 Australian adults has mild, moderate or severe vitamin D deficiency. The Australian government publishes recommended dietary intakes (RDIs) for all vitamins. Babies, children, teenagers and adults aged 19–50 years should have 5μg (micrograms) of vitamin D per day.
Vitamin D deficiency in Australia
The Australian Bureau of Statistics estimates that just under one in four (23%) Australian adults are vitamin D deficient (<50nmol/L); 17% are mildly deficient (30-49 nmol/L), 6% are moderately deficient (13-29 nmol/L) and 1% are severely deficient (<13nmol/L).
The prevalence of vitamin D deficiency amongst those with dark skin, or those who cover their skin for religious reasons, can be directly attributed to extremely low sun exposure, which is the main source of vitamin D in Australia.
Vitamin D deficiency is already extremely common, affecting approximately 42% of the U.S. population, according to research published in the National Institutes of Health database.
Vitamin D levels change throughout the year. Your levels are highest in late summer and lowest at the end of winter. Healthy Bones Australia recommends a vitamin D level of at least 50 nmol/L at the end of winter and during summer higher levels are common in the range of 60-70 nmol/L.
Vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones). Severe vitamin D deficiency can also lead to other diseases. In children, it can cause rickets. Rickets is a rare disease that causes the bones to become soft and bend.
For most adults, vitamin D deficiency is not a concern. However, some groups — particularly people who are obese, who have dark skin and who are older than age 65 — may have lower levels of vitamin D due to their diets, little sun exposure or other factors.
Symptoms of vitamin D deficiency may include:
Fatigue. Not sleeping well. Bone pain or achiness. Depression or feelings of sadness.
Vitamin D deficiency may manifest in a variety of ways, including fatigue, back pain, hair loss, poor wound healing, and symptoms of depression.
How Much Vitamin D Do I Need Per Day? Besides going outdoors in the sunshine, there are two others ways to improve the amount of vitamin D in your system: eating foods rich in vitamin D and supplements. “Adding an over-the-counter vitamin D supplement can make improvements in just three to four months time.
The symptoms of vitamin D deficiency are often subtle, so many people don't know they're deficient. Some of the effects of vitamin D deficiency include: Fatigue or tiredness. Bone pain.
Growing evidence has demonstrated that vitamin D has a role in sleep regulation [12]. Specifically, vitamin D deficiency (VDD) can increase risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and nocturnal awakenings in children and adults [13,14,15].
Levels of 50 nmol/L (20 ng/mL) or above are adequate for most people for bone and overall health. Levels below 30 nmol/L (12 ng/mL) are too low and might weaken your bones and affect your health. Levels above 125 nmol/L (50 ng/mL) are too high and might cause health problems.
The effect of equivalent oral doses of vitamin D3 600 IU/day, 4200 IU/week and 18,000 IU/month on vitamin D status was compared in a randomized clinical trial in nursing home residents. A daily dose was more effective than a weekly dose, and a monthly dose was the least effective.
People with a high body fat percentage
If you have a body mass index (BMI) over 30 or a high body fat percentage, it may be more challenging for vitamin D to circulate throughout your body, the NIH reports.
Vitamin D3 supplements are thought to raise vitamin D levels in the bloodstream in around 24 hours. However, it takes up to 7 days for this to be converted into the active form of vitamin D – which is what a blood test will pick up.
Many people believe that their lack of Vitamin D is due to their diet or lack of sunlight. However, 80 % of how your body absorbs Vitamin D is due to genetics. So no matter if you have a diet rich in Vitamin D or if you are getting plenty of sunlight, you may still be prone to a deficiency.
Vitamin D deficiency is common in Australia but some people are at a greater risk. Vitamin D deficiency can lead to osteoporosis, bone and joint pain. Vitamin D deficiency can easily be detected by a blood test. Taking too many supplements can cause vitamin D toxicity.
In general, the two main causes of vitamin D deficiency are: Not getting enough vitamin D in your diet and/or through sunlight. Your body isn't properly absorbing or using vitamin D.
Therefore, conditions that affect the gut and digestion, like celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis, can reduce vitamin D absorption.
Vitamin D deficiency is common in all age groups, including infants, children, and teens. Certain kids, like those with darker skin tones, those with more body fat, and those who get limited sun exposure, are more likely to develop a deficiency.
Oranges are one of the fruits rich in Vitamin D as its juice is fortified with calcium & vitamin D. This is one of the best sources of vitamin D for people who are lactose intolerant and cannot include milk & dairy products in their diet.
Everlywell, Drop, and myLAB Box are other brands that offer at-home vitamin D tests. Each relies on a finger prick blood sample. “Any at-home testing should be done by individuals who know or feel they may be at risk for low levels,” Guandalini says.
The normal range of 25-hydroxy vitamin D is measured as nanograms per milliliter (ng/mL). Many experts recommend a level between 20 and 40 ng/mL. Others recommend a level between 30 and 50 ng/mL.