Sunlight, supplements and maintaining optimal vitamin D for bone and overall health.
Vitamin D is essential for calcium absorption — without it, your body can't use the calcium you consume. It also supports immune function, muscle strength and mood. Deficiency is linked to osteoporosis, increased fall risk and various chronic diseases.
SA's sunshine is a natural advantage. 15–20 minutes of sun exposure on arms and legs (without sunscreen) between 10am and 3pm, 3–4 times per week, is usually sufficient for vitamin D production. Darker skin needs longer exposure. Balance sun exposure with skin cancer risk.
A blood test for 25-hydroxyvitamin D is the best measure. Optimal levels: 30–50 ng/mL (75–125 nmol/L). Levels below 20 ng/mL indicate deficiency. Testing is recommended for women with osteoporosis, malabsorption conditions, or limited sun exposure.
Vitamin D3 (cholecalciferol) is preferred over D2. Recommended: 800–1,000 IU/day for most women, 1,000–2,000 IU/day for those with osteoporosis or deficiency. Higher doses may be prescribed by your doctor initially to correct deficiency. Vitamin D is fat-soluble — take with a meal containing fat.