VITAMIN D: The Danger of Deficiency

Recently, the prevalence of Vitamin D deficiency has been recognized broadly by organizations in Australia and New Zealand. More alarmingly, the number and correlation of disease and types of cancer associated with Vitamin D deficiency are just starting to be realised. As sun smart countries we are taught to ‘slip’, ‘slop’, ‘slap’ and are both aware of the damage caused by the sun and used to covering up. Have we, however, taken our attitude towards the danger of the sun too far? Research suggests that it’s high time we reassessed how much UV we block out.


What is Vitamin D?
We’ve all heard of Vitamin D but how many of you know that it is functionally a hormone? The inactive form of vitamin D, cholecalciferol, is produced by the skin when modified cholesterol molecules in the epidermal cell are exposed to ultraviolet radiation. The compound is then modified by the liver and is activated in the kidneys. The active form of vitamin D is require by the human body for optimal health and plays a role in the metabolism and regulation of calcium and phosphorus as well as overall hormone and immune health.

Vitamin D Deficiency:

With deficiencies measuring between 37.4% and 67.3% of the population in Australian and up to 75% in the US, insufficient Vitamin D intake is a real problem. Low levels of the D vitamin have been associated with bone disease, muscle weakness, more than a dozen types of internal cancer, rickets, immune disease, multiple sclerosis, type 1 diabetes, low birth weight, skin disorders, acne and depression. Further more, low levels of Vitamin D lead to the accumulation of fat within muscle tissue. Vitamin D deficiency is now also linked to obesity. The darker our skin, the more vitamin D we require as the pigment that colours our skin, melanin, is also responsible for blocking out UV radiation.

Symptoms of Vitamin D deficiency include:
• Fatigue
• Stroke
• Osteoporosis
• Depression
• Parathyroid problems
• Weak bones/ fracture
Recommendation:
The best way, by far, to get an adequate dose of vitamin D is through exposure to the sun. Vitamin D is a fat-soluble vitamin that is only available in small amounts through our diet. Food sources include raw milk, eggs, fatty fish, liver and some SUPERFOODs such as MESQUITE. Vitamin D is toxic in high doses so make sure you stick to the recommendation is you are supplementing your diet with it. Otherwise, make sure you get outside without being fully clothed or lathered in sunscreen for at least 15-20 minutes. In winter, try for 30 -45 minutes but please be safe and do this outside the greatest UV hours of 11am – 3pm. We do not advocate baking in the sun for hours but more a greater awareness of the benefit of sunshine and some understanding of the importance of vitamin D in our diet and where it comes from.

By Bonnie Pockley

References:
ENVIRONMENTAL HEALHT PERSPECTIVES, The High Prevalence of Vitamin D Insufficiency Across Australian Populations Is Only Partly Explained By Season and Latitude, [WWW], Available from http://ehp03.niehs.nih.gov/article/fetchArticle.action?articleURI=info%3Adoi%2F10.1289%2Fehp.9937, [Accessed 6/11/2010]
Grant, William B. PHD, Follock, Michael F. PHD. MD. [2005] Benefits and Requirements of Vitamin D for Optimal Health, [WWW] Available from http://www.lybsyn.com [Accessed 3/11/2010]

Marieb & Hoehn, Human Anatomy and Physiology, Bones and Skeletal Tissue, Pearson International Edition, 2010.

Marieb & Hoehn, Human Anatomy and Physiology, Nutrition, Metabolism and Body Temperature Regulation, Pearson International Edition, 2010.

Marieb & Hoehn, Human Anatomy and Physiology, The Endocrine System, Pearson International Edition, 2010.

National Institute of Health, Dietary Supplement Fact Sheet: Vitamin D, [WWW], Available from http://ods.od.nih.gov/factsheets/vitamind, [Accessed 1/11/2010]

Pick, Marcella. OB/GYN NP, Is Vitamin D deficiency casting a cloud over your health?, [WWW] Available from http://www.womentowomen.com/healthynutrition/vitamind.aspx, [Accessed 5/11/2010]

VITAMIN D DEFICIENCY SYMTOMS, Vitamin D Deficiency Symptoms: All you need to know, [WWW], Available from, http://www.vitaminddeficiencysymptomsguide.com,

[Accessed 2/11/2010]