What you need to know about vitamin D

Vitamin D is an essential nutrient that performs many important functions in your body, but often doesn't get the attention it deserves. It supports bone health, plays a role in the immune system and affects many other bodily processes. Despite its importance, many people are not sufficiently informed about it. A deficiency can lead to health problems, which is why it is important to consume the right amount.

In this blog post, you will find out why vitamin D is so important, how a deficiency is recognised and how you can ensure that you are getting enough of it. In this way, you can promote your long-term health and benefit from the positive effects of this vitamin.

What is vitamin D?

Vitamin D is a fat-soluble vitamin that plays a central role in the body. It helps to regulate calcium and phosphate in the body, which is important for maintaining healthy bones and teeth. It also supports the immune system and contributes to cell division and repair.

The vitamin can occur in two main forms: Vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). The most important source of vitamin D is sunlight, as the body is able to produce vitamin D itself when the skin absorbs UVB rays. It is also found in certain foods such as oily fish, eggs or fortified products.

What causes vitamin D deficiency?

A deficiency can have various causes. In most cases, insufficient sun exposure is responsible, especially in the winter months when the sun is weaker and people spend less time outdoors. People with a darker skin colour or those who spend a lot of time indoors are also more susceptible to a deficiency.

A deficiency can lead to a number of health problems, such as bone loss, osteoporosis or a weakened immune system. Older people and those with an unbalanced diet are particularly at risk.

What symptoms indicate a vitamin D deficiency?

A vitamin D deficiency can manifest itself in many different ways, and many people only realise it when the symptoms are already advanced. Common signs of a deficiency include fatigue, muscle weakness, pain in the bones or joints, frequent infections and general fatigue.

A blood test can reliably determine whether a deficiency is present. In most cases, vitamin D levels are measured in nanograms per millilitre (ng/ml). A value below 20 ng/ml is considered a deficiency, while values between 20-30 ng/ml are categorised as insufficient but not critical.

How can you absorb vitamin D?

One way to absorb vitamin D is through sun exposure. Around 15-30 minutes of sun exposure per day is enough to produce sufficient vitamin D - depending on skin type and geographical location. However, for people with darker skin or in northern latitudes, it can be more difficult to get enough vitamin D from the sun alone.

In addition to sun exposure, the vitamin can also be absorbed through diet. Foods such as salmon, mackerel, sardines, egg yolks and fortified products such as milk or oatmeal are good sources. In some cases, particularly in older people or those with weakened immune systems, vitamin D supplements can be useful.

What effects does vitamin D have on health?

Vitamin D has many positive effects on health. It is not only important for bone health, but also plays a role in the prevention of chronic diseases such as cardiovascular disease, diabetes and certain types of cancer. It also has a positive effect on the immune system and can help to reduce inflammation in the body.

Research also shows that it can reduce the risk of respiratory illnesses such as the flu. In addition, there is evidence that it has a mood-enhancing effect and can be helpful in the treatment of depression.