What is Vitamin D?
Our body needs numerous vitamins and minerals to keep all metabolic and supply processes of tissues and organs running smoothly. Among the vitamins frequently discussed is the so-called sunshine vitamin D. You will find out below why it is called this and what makes this vitamin so special. Along with vitamins A, E, and K, vitamin D belongs to the so-called fat-soluble vitamins. In order to process these vitamins effectively in the intestine, it is necessary to always take vitamin D with a little fat. Fat-soluble vitamins can also be stored by the body, usually in the liver or in body fat. There are different subgroups of D vitamins: for example, vitamin D2 (ergocalciferol) is the plant form and vitamin D3 (cholecalciferol) is the animal form. When there is an insufficiency or even a deficiency of vitamin D, we are almost always talking about vitamin D3.
Vitamin D – Why sunlight plays an important role
Among vitamins, vitamin D enjoys a special status: Because it cannot only be supplied through food, but your body is also capable of producing it itself using UVB sunlight! Up to 90 percent of the body's own vitamin D is obtained this way. Strictly speaking, it is not a true vitamin, as that term is usually reserved for substances that the body cannot produce on its own and must obtain from external sources. And while in previous centuries or even millennia humans spent a lot or all of their time outdoors, modern humans are increasingly and predominantly found indoors – where sunlight doesn't really reach our skin, preventing many from producing sufficient amounts of vitamin D. A comprehensive blood test by a trusted doctor provides clarity in case of doubt as to whether your body has enough vitamin D. Especially in winter, people are traditionally exposed to darkness even more, go outside less, and thus soak up less sunlight. This makes the risk of vitamin D insufficiency or deficiency particularly high.
What does the body need vitamin D for?
Vitamin D is an important helper for our body in many bodily functions. The vitamin occurs in various foods (some types of fish, eggs, cod liver oil, mushrooms, chicken eggs, butter, mayonnaise), but must first be converted in the body itself so that your body can actually use it. It is known for being a mood booster. But it also supports important body functions such as muscle building and bone stability. With the help of vitamin D, your body can better absorb proteins and calcium, which in turn supports the building of muscle fibers. It is an important component in regulating calcium and phosphate levels and strengthens the immune system. Vitamin D is also said to have a cardiovascular-stabilizing effect and it protects normal cells from degenerating into cancer cells. When talking about vitamin D, you inevitably have to talk about vitamin K2 levels as well. Because these two vitamins definitely belong together: For the blood clotting process, your body needs calcium, which in turn requires vitamin K to properly utilize the calcium. Vitamin D now ensures that your body always has enough usable calcium available.
Vitamin D: Deficiency symptoms, dosage & tips
If you severely exaggerate with supplementation, you can also overdose on vitamin D, but this happens very rarely. As long as you don't take an extremely high dose such as 10.000 IE or more per day daily for months, there should be no problems. You therefore have to be more careful with fat-soluble vitamins. With water-soluble vitamins, any excess is simply excreted in the urine – with fat-soluble vitamins, that is not possible. If you have taken far too much vitamin D, non-specific symptoms such as loss of appetite, excessive thirst, nervousness, or high blood pressure appear. Underdosing, on the other hand, can also manifest through many different, non-specific symptoms. Some of these include: muscle and limb pain, disorders of bone growth, or of the immune and cardiovascular system. A reliable diagnosis is provided by determining the 25-OH-D value (in nmol/l) in blood serum. The optimal blood value is 100 - 150 nmol/l.
There is no general consensus on what the right daily dose of vitamin D is for an adult. Depending on the study, recommendation, and organization, recommendations vary between 2000 and 6000 IE of vitamin D per day.
Finally, here are some tips and info about vitamin D:
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It is best to have your doctor regularly check your vitamin D level if you suspect that you are prone to deficiency symptoms.
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Always take your vitamin D with or after meals, as it is fat-soluble and you almost certainly had some fat content in your food.
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Avoid multivitamin supplements if you only want to cover your vitamin D requirements – there is a risk that the other fat-soluble vitamins contained in them will be dosed too high.
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Some medications such as antacids, heparin, or corticosteroids can block the absorption of vitamin D.
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It is best to take vitamin D in combination with vitamin K2 and magnesium as a dietary supplement, as these substances depend on each other through interaction.
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If you want to soak up vitamin D outdoors in the form of sunlight in summer, keep in mind that sunscreen applied beforehand usually almost completely blocks the absorption of UVB rays. In addition, absorption via sunlight depends on skin condition, age, and light intensity.
