What is Vitamin D?

Vitamin D (often measured as serum 25-hydroxyvitamin D) is a pro-hormone produced in the skin under UVB exposure and then converted in the body to its active form. It interacts with calcium and phosphate metabolism, muscle and nerve tissues and is involved in hormone production.

Why does it matter for long-term health and wellbeing?

Because Vitamin D supports how the body absorbs and uses key minerals, how muscles, nerves and hormones function, and how efficiently your metabolism and recovery mechanisms operate. From a longevity and performance perspective, keeping this biomarker within an optimal range means you’re better supporting your body’s foundation rather than waiting for symptoms or aged-related decline.

What’s an optimal level of Vitamin D?

For the Australian context you provided:

• Laboratory reference (low risk) range: 50 nmol/L (low) to 75 nmol/L (high)
• Your optimal range: 120 nmol/L (low) to 150 nmol/L (high)

So while a lab result in the 50–75 nmol/L range may not trigger immediate concern, aiming for 120–150 nmol/L sets a higher standard for proactive optimisation rather than just baseline adequacy.

What influences Vitamin D levels?

Many factors can influence Vitamin D levels, including:

• Sunlight exposure (latitude, season, time of day, skin surface exposed)
• Skin pigmentation and melanin (darker skin synthesises less Vitamin D for a given UV dose)
• Body composition and metabolic factors (for example higher body fat or metabolic syndrome can reduce bio-availability)
• Use of sun protection, covering clothing, indoor lifestyle
• Dietary intake (though natural sources are relatively limited in Australia
• Age, because skin’s capacity to synthesise Vitamin D declines in later years

What does it mean if Vitamin D is outside the optimal range?

If your Vitamin D level falls below the optimal range you’ve set (for example below 120 nmol/L), it suggests you may not be fully supporting your body’s capacity to absorb calcium and phosphate, or optimising muscle and nerve-function or hormone systems.

It gives you an early-signal that you may benefit from lifestyle adjustments (sun exposure, diet, supplementation as appropriate) rather than waiting until signs emerge. If your level exceeds the high end of your optimal range (for example above 150 nmol/L for your target), it may prompt a review of any supplementation and exposure to ensure you’re within safe bounds (though toxicity is rare at modest elevations).

Importantly, this is not about diagnosing or treating disease — it’s about using insight from testing to adjust your lifestyle for better function and long-term readiness.

How can I support healthy Vitamin D levels?

Here are practical steps to optimise your Vitamin D:

• Regular sensible sun exposure, especially in Australian daylight hours (with balance between sun safety and Vitamin D synthesis)
• Expose part of your skin (arms/legs) without sunscreen for short periods when UV index is moderate, then apply protection when needed (always balance skin-cancer risk).
• Incorporate dietary sources of Vitamin D (e.g., fatty fish, eggs, fortified foods) to support intake—though diet alone is unlikely to fully account for needs.
  
• Address factors that may reduce your Vitamin D status—for example review indoor lifestyle, skin-coverage, or body-composition factors, and consider targeted support if you have risk-factors.
• Periodic testing and tracking so you can monitor how your sun, diet and lifestyle choices are affecting your measured Vitamin D and make adjustments over time.

This information is provided for general health and wellness purposes only and does not replace medical advice.

References

1. Nowson, C. A. & McGrath, J. (2012). Vitamin D and health in adults in Australia and New Zealand: a position statement. Medical Journal of Australia, 196(11).
2. Di Marco, N., et al. (2019). Shedding light on Vitamin D status and its complexities. International Journal of Environmental Research and Public Health, 16(4).
3. Mesinovic, J., Mousa, A., Wilson, K., et al. (2019). Effect of 16-weeks vitamin D replacement on calcium-phosphate homeostasis in overweight and obese adults. Journal of Steroid Biochemistry and Molecular Biology, 186, 169-175.