Vitamin D, often called the “sunshine vitamin,” plays a vital role in keeping our bodies healthy and strong.

While it is best known for helping the body absorb calcium and maintain strong bones, recent research shows it has many other important functions, including supporting the immune system, reducing inflammation and even boosting mood.

How we get vitamin D?
Our bodies naturally produce vitamin D when our skin is exposed to sunlight. Just 10 to 30 minutes of sun exposure several times a week can be enough for many people. However, factors such as skin colour, genetics, age, geographic location and sunscreen use can affect how much vitamin D we actually make.

We can also get vitamin D through food and supplements. Fatty fish, such as salmon, mackerel and sardines, are excellent sources. Eggs and fortified products like milk, cereals and orange juice, can also help. Still, diet alone often does not provide enough, especially for those with limited sun exposure.

Why it’s important
Vitamin D helps the body absorb calcium, which is essential for strong bones and teeth. Without enough vitamin D, children can develop rickets – a condition that causes soft, weak bones – while adults may develop osteoporosis, increasing the risk of fractures.

Vitamin D also supports immune health. Low levels may increase the risk of infections such as colds and flu. There is growing evidence linking vitamin D deficiency to conditions such as depression, heart disease and certain cancers.

How common is vitamin D deficiency?
Worldwide, vitamin D deficiency is quite widespread. In South Africa, studies show it is also a significant issue:

• In KZN, despite our sunny climate, a study of women found that about 46% had vitamin D levels under 20 ng/ml (considered deficient). Deficiency rates were much higher among women of Indian descent.

• People in urban areas or with darker skin tones are more likely to have low vitamin D levels.
Are you getting enough?

Many people do not realise they are deficient. Symptoms can be subtle, including fatigue, bone pain, muscle weakness or mood changes. A simple blood test from your doctor can check your vitamin D levels and determine if supplements are needed.

Safe sun exposure, eating foods rich in vitamin D and speaking to healthcare providers about testing or supplementation, particularly for higher-risk groups, can go a long way.
Your bones, immune system and overall wellbeing will thank you.

Nutrition Innovated dietitian and lactation consultant Claire McHugh has over 20 years experience. Specialising in infant and paediatric nutrition, Claire emphasises the importance of nourishing the entire family. Claire is based at Northcare Medical in Simbithi.

Contact: 032 815 0630.

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