Vitamin D deficiencies often don’t have obvious symptoms. In fact, they usually develop slowly over time. Yet low vitamin D levels can create significant health problems such as rickets (in infants and children), falls and bone fractures (for older people) and osteoporosis.
In Australia, the challenge is, how do you balance sun exposure with healthy levels of vitamin D – especially for people who spend large amounts of time indoors or have limited mobility? Here’s our guide.
Who is at greatest risk of Vitamin D deficiencies?
- People with naturally dark skin because the melanin (pigment) can partially block UV absorption
- People who avoid the sun due to previous skin cancers or skin sensitivities
- People who have limited access to sun exposure. For example, people:
- Living in residential care or are housebound
- Who don’t expose their body for cultural or religious reasons
- Who regularly work night shifts
- People with conditions that affect vitamin D metabolism e.g. cystic fibrosis, coeliac disease, renal (kidney) disease or end stage liver disease
- People on medications which affect vitamin D absorption
Sources of Vitamin D
While sun exposure is the main source of vitamin D, small amounts can also be found naturally in some foods such as mushrooms, tuna, salmon and egg yolks. In a typical Australian diet, only 5-10% of daily vitamin D requirements are met through food. That’s why we need to rely on the sun’s UVB rays or supplements to maintain healthy levels of vitamin D.
However, before recommending supplements, clients should check with their doctor or healthcare provider first.
How to manage the sun
With 2 in 3 Australians developing some form of skin cancer before the age of 70, balancing sun exposure with healthy levels of vitamin D is delicate. The key factors to look for are the UV index and the time of day.
As a general rule, in autumn and winter when the UV index is typically below 3, it’s recommended outdoor activities occur during the middle of the day. However, in spring and summer when the UV index is typically above 3, outdoor activities should be restricted to before mid-morning or evenings.
The free SunSmart app, myuv.com.au and the Australian Bureau of Meteorology are excellent sources of information on daily sun protection times for your location. In addition, the Sunshine Map is a great resource to determine optimum sun exposure times depending on where you are in Australia.
Here to support you and the people you care for
Whether you are a NDIS support co-ordinator, Local Area Co-ordinator or a carer of someone living with a disability, the Healthcare Request team are here to assist you. For more information, visit our website or call us on 1800 427 911.
