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What is Vitamin D?
Vitamin D is an essential micronutrient that supports a wide range of bodily functions - from helping your body absorb calcium for healthy bones and teeth to supporting muscle function and immune health. Your skin produces vitamin D when exposed to sunlight, but it can also be found in certain foods and supplements. For those who don’t get enough sun or have higher nutrient needs, vitamin D supplementation can help maintain healthy levels.
Vitamin D and immune function
Vitamin D plays an important role in supporting a healthy immune system, helping to regulate the body’s immune responses. Adequate vitamin D levels are essential for helping your immune cells work efficiently - supporting your body's natural defenses and promoting faster recovery from illness. Low vitamin D levels, on the other hand, may be linked to a weakened immune response.
Exposure to sunlight for vitamin D
Sun exposure is one of the most effective ways to boost your vitamin D levels. When UVB rays hit your skin, they trigger a process that produces vitamin D - no food or supplement required! Just 10-30 minutes of sun exposure a few times a week (depending on your skin tone, location, and the time of year) can help maintain healthy levels. However, factors like sunscreen and clothing, which are responsible sun screening behaviours, and cloudy weather can reduce how much UV light you are exposed to. People may turn to food sources or supplements to ensure they’re getting enough year-round.
Vitamin D vegetables and fruits
While sunlight is a key source of vitamin D, you can also find it in some foods - though it’s not as widespread as other vitamins. Fatty fish like salmon, mackerel, and sardines are rich in vitamin D, along with egg yolks and fortified foods like milk and cereals. When it comes to fruits and vegetables, vitamin D is not found in high doses. However, mushrooms exposed to sunlight may provide a plant-based source of vitamin D2, making them a great addition to your diet.
Vitamin D deficiency Australia
Despite Australia’s sunny reputation, low vitamin D levels are do occur, especially during the cooler months or in southern regions where sunlight exposure is limited. Studies show that around 1 in 4 Australians may have insufficient vitamin D levels, with higher rates among older adults, people who spend most of their time indoors, and those with darker skin tones (as melanin reduces vitamin D production).
Benefits of Vitamin D supplements
Maintains Bone Health
Helps Calcium Absorption
Supports Immune System Health
Maintains Muscle Function
Vitamin D and calcium
Vitamin D plays a key role in helping your body absorb calcium - an essential mineral for strong bones and teeth. Without enough vitamin D, calcium can’t be effectively absorbed, which may lead to weakened bones over time. This is an important component to consider for helping to prevent osteoporosis, a condition that causes bones to become fragile and more prone to fractures. Supporting healthy vitamin D levels is important for bone health. Always seek the advice of a healthcare professional for any medical condition.
Frequently Asked Questions
When to take vitamin D morning or night?
Vitamin D can be taken at any time of day, but many people prefer to take it in the morning with breakfast. Since it’s a fat-soluble vitamin, pairing it with a meal that contains healthy fats can help your body absorb it more effectively.
Can iron and vitamin D be taken together
Yes - vitamin D and iron can be taken together. They don’t interfere with each other’s absorption, but for optimal absorption, take iron with vitamin C (like a glass of orange juice) to enhance absorption, while vitamin D pairs well with meals that include healthy fats.
How long do vitamin D supplements take to work?
It can take a few weeks to a few months for vitamin D levels to rise, depending on how low they were to begin with. Regular supplementation, combined with sunlight and a balanced diet, can help improve levels over time.
What is the difference between vitamin D and D3? Is vitamin D and D3 the same?
Vitamin D refers to both vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). D3 is the form your body naturally makes when exposed to sunlight, and it’s generally more effective at raising and maintaining vitamin D levels.
Does whole milk have vitamin d?
In Australia, most milk isn’t fortified with vitamin D, so whole milk contains only a small, natural amount. For a better boost, look for fortified dairy products, oily fish like salmon, or consider a vitamin D supplement when exposure or intake is inadequate.
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