Improving Vitamin D Levels Naturally

Vitamin D deficiency is common in Australia. This guide outlines simple ways to support healthy vitamin D levels and when to consider testing or supplementation.

Why is vitamin D important?

Vitamin D is sometimes called the “sunshine vitamin” because our skin can produce it when exposed to sunlight. It is an essential nutrient that helps the body:

• absorb and regulate calcium and phosphorus for healthy bones and teeth

• support normal muscle function

• maintain a healthy immune system

• support overall health and wellbeing

How do we get vitamin D?

The main sources of vitamin D are sun exposure and vitamin D-rich foods.

Does wearing suscreen affect vitamin D levels?

The Sun-D Trial found that adults who applied SPF50+ sunscreen daily for one year had a higher risk of vitamin D deficiency compared with those using sunscreen less regularly. However, due to Australia’s high UV levels, particularly during summer months, a balanced approach to sun exposure is important. Regular time outdoors, while being mindful of UV levels and individual circumstances, can help support vitamin D production.

Which foods are rich in vitamin D?

Food sources of vitamin D are limited, but including these foods can help:

• oily fish such as salmon, sardines and trout

• egg yolks

• liver (if consumed)

• mushrooms exposed to UV light

• fortified foods such as some milks and cereals

 Vitamin D is a fat-soluble vitamin, so including healthy fats in the diet may support absorption. Examples include:

• avocado

• olive oil

• nuts and seeds

• oily fish

Who may be at risk of low vitamin D?

Some people are more likely to have lower vitamin D levels, including:

• people who spend little time outdoors

• people who regularly cover most of their skin

• people with darker skin pigmentation

• older adults

• babies and children with limited sun exposure

• people with conditions affecting fat absorption

• people with low dietary intake of vitamin D

Should I test vitamin D levels?

A blood test can measure vitamin D status, particularly if deficiency is suspected or there are risk factors.

Your healthcare practitioner can advise whether testing is appropriate and interpret results.

Vitamin D supplements

Some people may require supplementation, especially when levels are low.  Supplements should be selected and dosed according to individual needs.  Supplement needs depend on factors such as:

• age

• current vitamin D level

• sun exposure

• diet

• individual health needs

Is too much vitamin D harmful?

While you cannot get too much vitamin D from sunlight or food sources, over-supplementation can be harmful and may lead to toxicity.  Always follow recommended dosing advice and your doctor’s guidelines, as excessive vitamin D intake can cause a dangerous buildup of calcium in your blood which may result in symptoms such as nausea, kidney stones, muscle weakness, confusion, and irregular heart rhythms. 

How can homeopathy help vitamin D levels?

Homeopathy may be used as part of an individual's overall holistic approach and can be considered alongside nutritional and lifestyle strategies. If you have been diagnosed with low vitamin D levels, it will still be important to address this through appropriate nutritional and lifestyle supports, and to discuss management options with your healthcare practitioner.

Simple daily habits to support vitamin D

• Spend regular time outdoors

• Include vitamin D containing foods where possible

• Include healthy fats with meals

• Maintain a balanced wholefood diet

• Consider testing if deficiency is suspected

References

1. Eating for Health. Nutrient Refernce Values: Vitamin D.

2. Healthy Bones Australia. Vitamin D and bone health.

3. Effect of daily sunscreen application on vitamin D: findings from the open-label randomised controlled Sun-D Trial.

4. National Institute of Health: Vitamin D Fact Sheet for Professionals.