Vitamin D is a fat-soluble vitamin that acts in the body as a hormone. Vitamin D regulates various processes such as bone and immune health, brain function and digestive tract health. We can absorb vitamin D from the sun as well as it being present in certain foods. Vitamin D is vital for so many things with new research constantly being found on how it works.
A few processes in the body vitamin D is important for include:
- Supporting bone and teeth development and growth
- Helping to strengthen bones and muscles
- Supporting immune function
- Modulating mood and neurotransmitter production
- Supporting the nervous system and influencing brain function
- Aiding in the absorption and modulating the levels of calcium, phosphorus, and magnesium in the body which all work together to improve bone and teeth health
- Supporting digestive tract health and gut lining integrity
- Heart health
- Reducing inflammation in the body
- Supporting in improving overall health and reducing chronic disease risks
If you are experiencing the following it may point towards a vitamin D deficiency. Consult your healthcare provider and obtain pathology testing to determine where your vitamin D levels are and see if vitamin D supplementation is relevant for you.
Signs and symptoms of a vitamin D deficiency:
- Low mood, depression, changeable mood
- Bone mineral density losses, fractures
- Low energy
- Frequent infections, colds, and flus
- Joint, muscle and bone pains and cramps
- Aches, pains, and weakness
Most Australians, and especially Victorians are vitamin D deficient. This is due to a multitude of reasons including:
- Our location and latitude to the sun
- Increasing UV protection to prevent skin cancer rates
- More time being spent indoors
- Air pollution and cloud cover
- Low intakes of vitamin D rich foods
- Increasing obesity rates
- Low magnesium levels
- People with darker skin tones are at a greater risk of deficiency as they absorb less vitamin D as the pigment melanin is in higher levels and doesn’t absorb UV light well
Some vegan vitamin D rich foods to try including:
- Fortified breakfast cereals
- Fortified orange juice
- Fortified plant milks
- UV exposed mushrooms
- Tofu
If you have been recommended a vitamin D supplement or have had a blood test revealing low levels book in a consult with Monique or Candace to discuss which is the best option for you and the ideal dose to increase your levels efficiently. Please note that most chemist vitamin D supplements are lanolin derived so are not suitable for vegans. In the meantime, aim to spend 10-20 minutes in the sunshine each day to support your vitamin D levels – being in nature can also assist in enhancing our mood and overall health.
Adapted from Orthoplex Bio Concepts.