Vitamin D – important especially in the darker half of the year
According to the DGE, adolescents and adults obtain only 2 to 4 µg of vitamin D per day from food. The "rest" (around 16 to 18 µg of vitamin D) must be covered by the consumer through vitamin D production in the skin – that is, by spending time outdoors frequently. People who cannot do this (office workers, hospitality staff, older people with limited mobility, bedridden people, couch potatoes …) should keep an eye on their vitamin D levels, as the consequences of a deficiency can be serious.... Read more
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What is Vitamin D?
Vitamin D, also known as Calciferol, is a fat-soluble vitamin that the body predominantly produces itself in the skin through exposure to sunlight and obtains only to a small extent from food. It is crucial for the health of teeth and bones because it supports the intestinal absorption of calcium and phosphate. Regulation of muscle metabolism, defence against infections and involvement in metabolic processes are also important functions of vitamin D.
Formation and absorption of Vitamin D
- Sunlight: The majority of the Vitamin D required is provided by the body's own production in the skin under the influence of sunlight.
- Diet: Vitamin D occurs in small amounts in foods such as oily fish (e.g. herring, salmon), offal, mushrooms and egg yolk.
Essential functions of Vitamin D
- Bone health: Vitamin D is crucial for the absorption and utilisation of calcium and phosphate, which contribute to the mineralisation and strengthening of bones and teeth.
- Muscle metabolism: It affects muscle function and strength.
- Immune system: Vitamin D also plays a role in defence against infections.
When a deficiency is present
- A deficiency is identified when the blood level is below 30 nmol/l; however, a medically relevant deficiency begins at levels below 20 nmol/l.
- Infants are at increased risk of a deficiency because they must be protected from
direct sunlight.
Recommendation
- Regular exposure to sunlight on uncovered skin (face, hands, arms, legs) during the summer is important to help prevent a deficiency.
- In months with little sunshine or when there is a lack of sun exposure, it may be advisable to consult a doctor and take vitamin D supplements.