Why Vitamin D Deficiency Is More Common Than You Think
As a Māori woman, a mother, and someone fighting to keep Type-2 diabetes at bay with both natural healing methods and Western medicine, I’ve always sought to blend my cultural roots with modern science. In te ao Māori, we value the connection between people and the environment—our whenua (land), our rā (sun), and the kai (food) that nourishes us. It’s a holistic approach to health that resonates deeply with me, and yet, even with these principles in mind, I was shocked to discover how prevalent vitamin D deficiency is in Aotearoa/New Zealand and beyond.
Vitamin D—sometimes called the "sunshine vitamin"—is so essential that it feels almost poetic. A nutrient gifted to us by nature, one that keeps our bones strong, our mood balanced, and our immunity sharp. And yet, for reasons both modern and historical, too many of us are missing out.
Let’s dive into why this nutrient matters, how to know if you’re getting enough, and practical steps to protect yourself and your whānau (family).
Why Vitamin D Is So Important: The Science and the Stories
Vitamin D is far more than just a bone-builder. It’s involved in hundreds of processes in your body. Some of the most critical include:
Strengthening Immunity
Vitamin D helps your immune system fend off colds, flu, and infections. During the COVID-19 pandemic, its role in supporting immunity became even more apparent (BMJ Open, 2022).
Mental Wellbeing
Low vitamin D levels are linked to mood disorders like Seasonal Affective Disorder (SAD) and even general depression. Studies suggest that maintaining adequate levels can help stabilize mood during the darker months (Verywell Health, 2023).
Energy and Resilience
Fatigue and muscle weakness are common symptoms of deficiency. Addressing these can lead to noticeable improvements in daily vitality (Endocrinology Advisor).
For me, this hit home during a particularly busy season when I noticed my tamariki (child) getting run down more often than usual. After a blood test revealed low vitamin D levels, we made a few changes—more time outdoors, better kai, and supplements where needed—and the difference was night and day.
Why Deficiency Is So Common
It seems ironic that in a country as beautiful as Aotearoa, with its wide-open spaces and clear skies, so many of us are deficient. But there are some good reasons why this happens:
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Limited Sun Exposure
Many of us spend more time inside than we realize—whether it’s at the office, kura (school), or simply relaxing at home. Sunscreen, while vital for skin health, also blocks the UVB rays your body needs to produce vitamin D. -
Geography and Seasons
In higher latitudes, like New Zealand, the sun’s rays are often too weak in winter to trigger vitamin D production (Frontiers in Nutrition, 2023). -
Dietary Shortfalls
While some foods like oily fish and egg yolks contain vitamin D, they’re not staples in most diets. This makes supplementation more important, especially for tamariki and kaumātua (elders) (Healthline, 2023).
How to Know if You’re Deficient
Vitamin D deficiency is often called a “silent epidemic” because its symptoms are easy to overlook. Here’s what to watch for:
- Persistent tiredness or low energy.
- Frequent colds or infections.
- Muscle aches, joint pain, or bone discomfort.
- Mood swings or low mood.
If this sounds familiar, I encourage you to get a blood test. Testing is simple and can provide the clarity you need to make changes.
Practical Steps to Boost Vitamin D
The good news? It’s never too late to start prioritizing your health. Here are some simple ways to boost vitamin D levels for yourself and your whānau:
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Safe Sun Exposure
Aim for 10–15 minutes of sun on your arms and face a few times a week. Midday is best, but be mindful of burning. -
Incorporate Vitamin D-Rich Foods
Try adding more fatty fish, egg yolks, and fortified foods to your diet. -
Supplementation
A high-quality vitamin D3 supplement is often the most reliable way to meet your needs, especially during the colder months.
Abbs' Story: A Wake-Up Call
My man, Jase, had never even known that he had some of these symptoms until he started taking a D supplement. Within a couple of weeks, they went away. He's always focused on muscle building and endurance, but he’d been missing some of the basics. Plus, he fasts, and I think this makes a supplement all the more necessary in his case—especially since vitamin D isn’t naturally found in many foods.
How My Sunshine Product Can Help
For those looking for an easy, effective solution, our Sunshine Plus Vitamin D3 supplement was designed with Aotearoa’s unique needs in mind. It’s high-potency, easy to absorb, and trusted by families across the country.
I don’t recommend our D-vitamin option off the cuff—and that’s because taking a low-quality D-vitamin can be ineffective at best and harmful at worst. Studies show that taking a D-vitamin without adequate K2 in the diet can lead to a build-up and hardening of the arteries. Sunshine Plus combines D3, K2, and magnesium to make it both effective and safe long-term. Jase and I are both very proud of this product—it’s a winner. GET SUNSHINE PLUS
A Challenge for You
I encourage you to take stock of your daily habits this week. Are you spending enough time outdoors? Eating kai that nourishes your wairua (spirit) as well as your body? If not, start small. Take a walk in the sun. Add a vitamin D-rich food to your next meal. Or try a supplement and track how you feel over the next month.
"Have you ever struggled with vitamin D deficiency? How did you overcome it? I’d love to hear your story—leave a comment below or share your experience with our Sunshine Plus D3. Together, we can create healthier, brighter futures for ourselves and our whānau."Your health is your taonga (treasure). By making small, intentional changes today, you can safeguard it for tomorrow.
References
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BMJ Open, 2022: "Vitamin D status during the COVID-19 pandemic and its potential role in immune defense."
Link: https://bmjopen.bmj.com/content/12/8/e059477 -
Verywell Health, 2023: "The connection between vitamin D, vitamin K, and Seasonal Affective Disorder (SAD)."
Link: https://www.verywellhealth.com/vitamin-d-vitamin-k-for-seasonal-depression-8749427 -
Endocrinology Advisor: "Vitamin D and its impact on fatigue, muscle function, and blood pressure in older adults."
https://www.endocrinologyadvisor.com/home/topics/vitamin-d-and-blood-pressure -
Frontiers in Nutrition, 2023: "Prevalence and causes of vitamin D deficiency in high latitudes like New Zealand."
https://www.frontiersin.org/articles/10.3389/fnut.2023.1070808/full -
Healthline, 2023: "Vitamin D-rich foods and dietary tips for preventing deficiency."
https://www.healthline.com/nutrition/vitamin-d-foods