Vitamin D Deficiency in Australia: Symptoms, Testing & Treatment

Why Vitamin D Matters

Vitamin D is crucial for bone health, immune function, and mood regulation. Your body makes it when skin is exposed to sunlight, but many Australians still don't get enough.

Common Symptoms

• •Fatigue and tiredness (most common)
• •Bone pain or achiness
• •Muscle weakness or pain
• •Mood changes, depression
• •Frequent infections or slow wound healing
• •Hair loss

Who's at Risk in Australia?

• •Office workers who spend most time indoors
• •People with darker skin (requires more sun exposure)
• •Elderly people (skin produces less vitamin D with age)
• •People who cover skin for religious/cultural reasons
• •Obese individuals (vitamin D stored in fat tissue)
• •People living in southern states during winter

Testing & Diagnosis

A simple blood test measures 25-hydroxyvitamin D levels:

• •Deficient: Less than 50 nmol/L
• •Insufficient: 50-75 nmol/L
• •Adequate: Above 75 nmol/L
• •Cost: Usually $30-40 if not bulk-billed

Treatment Options

1. Sunlight Exposure

The natural way to boost vitamin D:

• •Summer: 5-10 minutes of sun exposure to arms/face, mid-morning or mid-afternoon
• •Winter: 15-30 minutes, around midday
• •Don't use sunscreen during this brief exposure (but do for longer periods)
• •Note: Glass blocks UV rays, so sitting by a window doesn't count

2. Vitamin D Supplements

Most effective for deficiency:

• •Maintenance dose: 1000-2000 IU daily
• •Deficiency treatment: 3000-4000 IU daily for 6-12 weeks
• •Choose vitamin D3 (cholecalciferol) over D2
• •Take with a meal containing fat for better absorption

3. Dietary Sources

Food alone rarely provides enough, but these help:

• •Fatty fish: Salmon, mackerel, sardines
• •Egg yolks
• •Fortified milk and cereals
• •Mushrooms exposed to UV light