Vitamin D Deficiency in Australians: Signs, Symptoms & How to Fix It

We often hear from our healthcare professionals advising us on a thing or two for maintaining our vitamin D levels. This may make you wonder what makes this vitamin so special and why taking enough of it is important for your body. Besides, people worldwide are moving towards living a healthier life, which makes every nutrient you consume important. Vitamin D deficiency in Australia is a more common phenomenon than you think. Wondering how to deal with it? Let’s find out.

This blog covers information about the importance of vitamin D for the body, the signs and symptoms of vitamin D deficiency and the risk factors involved, and how to fix vitamin D deficiency. Keep reading to learn more.

What is vitamin D and why is it important?

Often called the ‘sunshine vitamin’, vitamin D is both a nutrient we eat and a hormone our body makes. The body produces vitamin D when the skin is exposed to sunlight. There are mainly two forms of vitamin D: D2 & D3. You get vitamin D2 (ergocalciferol) mainly from food sources, like mushrooms (grown in UV light), fortified foods, dietary supplements, etc. The sources of vitamin D3 (cholecalciferol) include oily fish and fish oil, egg yolk, butter, dietary supplements, etc.

This fat-soluble vitamin is important for bone health; it is required for calcium absorption from the intestine to support healthy bones. It is not just bone health, however. Vitamin D may also support immune health, nervous system health, and musculoskeletal health.

Vitamin D deficiency

To put it simply, vitamin D deficiency is when your body does not have enough vitamin D. Studies suggest that this nutritional deficiency is a global issue, affecting 1 billion people worldwide. When it comes to Australians, the situation is not quite different. For a country considered to have hot weather, vitamin D deficiency may seem an unlikely problem. But the data says otherwise.

The Australian Bureau of Statistics mentions that, between 2022 and 2024, one in five Australian adults had vitamin D deficiency, and that increased to around one in four in winter. This means taking steps to prevent vitamin D deficiency is something Australians cannot ignore.

How do you get vitamin D deficiency?

Common low vitamin D causes include:

• Insufficient vitamin D in the diet or through sunlight
• The body not being able to absorb or use vitamin D properly
• Certain medical conditions
• Certain medications

Some groups are more vulnerable to vitamin D deficiency due to their skin tone, age, lifestyle, or where they live. Some of them include:

• People with naturally dark skin (as this can limit UV radiation absorption)
• People spending a lot of time indoors (as they get limited sun exposure)
• People who wear clothes that cover major parts of their skin (as this can block the skin’s exposure to UV rays)
• Senior people
• People living in urban areas (due to their lifestyle that limits sun exposure)

Symptoms of vitamin D deficiency

Some of the common signs of low vitamin D levels in Australian adults include:

• Fatigue
• Bone pain
• Muscle aches and weakness
• Mood changes, like a feeling of depression

Symptoms of vitamin D deficiency in children living in Australia:

Children with mild deficiency may experience weak, sore or painful muscles. But if the deficiency is severe, it may cause rickets, with symptoms like bone pain, muscle weakness, and deformities in joints.

Vitamin D deficiency risk factors

When not addressed, the deficiency of vitamin D may lead to some severe complications, including:

• Low blood calcium levels (hypocalcemia) and phosphate levels (hypophosphatemia)
• Softening of bones in children (rickets)
• Softening of bones in adults (osteomalacia)
• Low to severe low bone density (osteopenia and osteoporosis)
• Impaired immune response

Ways to fix vitamin D deficiency

If you are observing one or more of the symptoms of vitamin D deficiency, your GP may suggest a blood test that measures 25-hydroxyvitamin D. If the results find you deficient, your healthcare professional may suggest lifestyle changes, diet changes, and supplements where necessary, as part of vitamin D deficiency treatment.

How to fix vitamin D naturally?

Here is how you can support vitamin D levels in the body:

• Eat vitamin D rich foods, like oily fish, eggs, and fortified margarine, milk, yoghurt, cereal, etc.
• Get some sunlight exposure. Only around 15 minutes of direct sunlight on areas like the face and forearms may be helpful. But do not overdo it. The sun safety rules of slip, slop, slap, sleek, and slide still apply.

What are the best vitamin D supplements for Australians with deficiency?

Diet alone may not help meet the daily vitamin D needs. That’s when your healthcare professional may suggest you add vitamin D supplements to your diet. Some of the popular vitamin D supplements available in Australia include:

• Blackmores Vitamin D3 1000IU: Soft capsules that may help support calcium absorption and immune system function.
• Cenovis Vitamin D Immunity Chewables: A flavoured chewable tablet that may help support bone strength, muscle function, and a healthy immune system.
• Brauer Baby & Kids Liquid Vitamin D 400IU: An oral liquid for children that may help support healthy immune function and bone growth and development.

It is important to note that supplements should be strictly taken as directed. Addition of supplements in your diet, as and when recommended, may also help avoid the occurrence of vitamin D deficiency.

Frequently asked questions

It is natural to have questions about such an incredible vitamin. Here are answers to some common questions regarding vitamin D:

Q. How can I improve my vitamin D levels quickly?

A. Opt for GP-prescribed vitamin D supplements, try to get some sunlight exposure, and include vitamin D-rich foods in your diet. It is best to consult your healthcare professional before you start taking any supplement.

Q. Which drink is high in vitamin D?

A. Fortified drinks, like cow’s milk, plant milks, orange juice, etc., are rich in vitamin D.

Q. Can you take too much vitamin D?

A. Yes. You may end up taking too much vitamin D if you take a lot of supplements. Though vitamin D toxicity is rare, it may result in symptoms like nausea, constipation, or increased thirst. That is why taking supplements, as directed by a healthcare professional, is strongly recommended.

Parting notes

Just like in other parts of the world, vitamin D deficiency in Australia is also common. It is important to take the advice of a healthcare professional if you observe any of its symptoms. Adding GP-recommended vitamin D supplements to your diet may also help fix the vitamin D deficiency as well as prevent the occurrence of this nutritional deficiency.

Disclaimer: This blog is for informational purposes only and not medical advice. If you have health conditions or take medication(s), talk to a healthcare professional before starting to take new supplements.