VITAMIN D: WHAT IS IT IMPORTANT FOR?
Reading time: 04:39 minutes
Table of contents
1. WHAT IS VITAMIN D
Vitamin D is a naturally occurring chemical compound known as calciferols. There is a whole group of D vitamins, the most important of which are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Like vitamins A, vitamin E and vitamin K, calciferols are fat-soluble.
2. WHAT FUNCTIONS DOES THE VITAMIN HAVE IN THE BODY?
In the body, D vitamins act like hormones and perform a variety of tasks. These include:
Bone metabolism: Vitamin D is important for stable, healthy teeth andbones2. It supports the formation of bone stem cells, the absorption of calcium and the mineralization of bones and teeth.
Muscle formation: Vitamin D is important in the formation and regeneration of muscle fibers.A study was able to show that vitamin D can have a performance-enhancing effect inathletes3.
Immune system: The vitamin is of great importancein controlling the immune system. It plays a role in the defense against infectious diseases as well as in regulating the immune system in the event of a false reaction. One study even suggests that taking vitamin D can preventinfections4.
Mental health: Vitamin D probably also has a positive effect on mental health. One study suggests that a deficiency increases the risk ofdepression5.
Vitamin D is also said to play an important role in muscle health, the nerve cells of the brain, vascular health and the cardiovascular system. There are also indications of a certain protective effect against cancer anddiabetes5.
Bone metabolism: Vitamin D is important for stable, healthy teeth andbones2. It supports the formation of bone stem cells, the absorption of calcium and the mineralization of bones and teeth.
Muscle formation: Vitamin D is important in the formation and regeneration of muscle fibers.A study was able to show that vitamin D can have a performance-enhancing effect inathletes3.
Immune system: The vitamin is of great importancein controlling the immune system. It plays a role in the defense against infectious diseases as well as in regulating the immune system in the event of a false reaction. One study even suggests that taking vitamin D can preventinfections4.
Mental health: Vitamin D probably also has a positive effect on mental health. One study suggests that a deficiency increases the risk ofdepression5.
Vitamin D is also said to play an important role in muscle health, the nerve cells of the brain, vascular health and the cardiovascular system. There are also indications of a certain protective effect against cancer anddiabetes5.
3 HOW DOES VITAMIN D GET INTO THE BODY?
Only 10 to 20 percent of the vitamin D we need is absorbed through food, the rest is produced by our skin itself - but it needs UV-B radiation, i.e. sunlight, to do so. You don't need to bathe extensively in the sun for this, it's enough to expose the parts of your body that are uncovered by clothing.
The German Nutrition Society (DGE) recommends exposing your face, hands and arms to the sun uncovered for 10 to 25 minutes two to three times a week in spring, summer and fall - but be careful, you shouldn't risk sunburn! In winter, the body mainly draws on stored vitamin D. However, a walk outside at lunchtime is good for your vitamin reserves, as this is when the winter sun is at its strongest. Vitamin D supplements can be used to replenish your stores during the darker months of the year.
The German Nutrition Society (DGE) recommends exposing your face, hands and arms to the sun uncovered for 10 to 25 minutes two to three times a week in spring, summer and fall - but be careful, you shouldn't risk sunburn! In winter, the body mainly draws on stored vitamin D. However, a walk outside at lunchtime is good for your vitamin reserves, as this is when the winter sun is at its strongest. Vitamin D supplements can be used to replenish your stores during the darker months of the year.
4. WHERE IS VITAMIN D EVERYWHERE?
Although we only cover a small part of our vitamin D requirement with our diet, foods with a high vitamin D content should be a regular part of our diet. The disadvantage: there are only a few foods that contain the vitamin. These include:
- Salmon
- Mackerel
- Herring
- Eel
- Sardines
- Oysters
- Egg yolk
- Liver
- Mushrooms
- Chanterelles
- Porcini mushrooms
- Butter
- Margarine
- Cheese
Covering the requirement with your diet, is not that easy - because most foods with a high vitamin D content are very high in fat and are quite hard on the figure. For vegetarians, the choice of vitamin D-rich foods is extremely limited. Supplementation is therefore advisable - fortunately, there are natural vitamin D supplements that are also suitable for vegetarians.
5 HOW CAN VITAMIN D DEFICIENCY BE DETECTED?
According to the Robert Koch Institute, the recommended supply of vitamin D is a blood serum concentration of at least 20 ng/m. However, around 55 percent of adults are not optimally supplied with vitamin D6. One in five even has a severe vitamin D deficiency in winter7. A pronounced deficiency can manifest itself in the following symptoms:
- Osteomalacia and osteoporosis
- Disorders of bone growth
- skeletal deformities
- Reduced muscle strength
- Susceptibility to infections
- bone pain
- Diabetes mellitus
Vitamin D deficiency is particularly common in older people - but also in anyone who spends too little time outdoors.
6. WHAT HAPPENS IF YOU HAVE TOO MUCH VITAMIN D?
The upper limit is given as 10,000 IU per day. A drastic overdose of vitamin D can lead to nausea, vomiting and abdominal pain, and in extreme cases to kidney problems and cardiac arrhythmia. However, such an overdose can only be achieved by taking very high doses of vitamin D supplements. It is best to always stick to the recommended dosage when taking vitamin D supplements - that way you are on the safe side.
7. HOW MUCH VITAMIN D SHOULD YOU TAKE?
Experts are not in complete agreement about how much vitamin D an adult should consume per day. The German Nutrition Society recommends a daily intake of 800 IU (international units). Other experts consider this figure to be relatively low. The American Society of Endocrinology, for example, recommends 1500 to 2000 IU of vitamin D per day.
CONCLUSION
The sun vitamin D is important for the health of bones, teeth and muscles as well as for a strong immune system. In the winter months in particular, however, sun exposure is usually not sufficient to ensure an adequate supply of vitamin D. Targeted supplementation is therefore advisable.
Sources
Sources
1Article"Severe course of Covid-19 due to vitamin D deficiency? What health experts have to say." in Frankfurter Rundschau, link:https://www.fr.de/wissen/vitamin-d-mangel-corona-verlauf-infektion-covid-19-coronavirus-folgen-90096863.html
2Article"Vitamin D" in Apotheken-Umschau, link: https://www.apotheken-umschau.de/Haut/Vitamin-D-166123.html
3Study: K. Lechner et al. Vitamin D and Athletics Performance: Perspectives and Pitfalls, article "Vitamin D und Leistungssport: Perspektiven und Fallstricke" in Deutsche Zeitschrift für Sportmedizin, Link:https://www.zeitschrift-sportmedizin.de/vitamin-d-und-leistungssport-perspektiven-und-fallstricke/
4Study: Adrian R Martineau et al. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data, article "Vitamin D verhindert Atemwegsinfektionen" in Ärzte Zeitung, Link:https://www.aerztezeitung.de/Medizin/Vitamin-D-verhindert-Atemwegsinfektionen-312707.html
5Study: Rebecca E S Anglin et al. Vitamin D deficiency and depression in adults: systematic review and meta-analysis. Article "Vitamin D protects against cancer and depression - but every second person is deficient" in Focus Online, Link:https://www.focus.de/gesundheit/ratgeber/immunsystem/nicht-nur-wichtig-fuers-immunsystem-vitamin-d-multitalent-unter-vitalstoffen_id_9932913.html
6Studyon the Health of Adults in Germany (DEGS 1) by the Robert Koch Institute, Link:https://www.rki.de/DE/Content/Gesundheitsmonitoring/Studien/Degs/degs_w1_node.html
7Article"Vitamin D deficiency is widespread" in Pharmazeitische Zeitung, Link:https://www.pharmazeutische-zeitung.de/ausgabe-162011/mangel-ist-weit-verbreitet/
2Article"Vitamin D" in Apotheken-Umschau, link: https://www.apotheken-umschau.de/Haut/Vitamin-D-166123.html
3Study: K. Lechner et al. Vitamin D and Athletics Performance: Perspectives and Pitfalls, article "Vitamin D und Leistungssport: Perspektiven und Fallstricke" in Deutsche Zeitschrift für Sportmedizin, Link:https://www.zeitschrift-sportmedizin.de/vitamin-d-und-leistungssport-perspektiven-und-fallstricke/
4Study: Adrian R Martineau et al. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data, article "Vitamin D verhindert Atemwegsinfektionen" in Ärzte Zeitung, Link:https://www.aerztezeitung.de/Medizin/Vitamin-D-verhindert-Atemwegsinfektionen-312707.html
5Study: Rebecca E S Anglin et al. Vitamin D deficiency and depression in adults: systematic review and meta-analysis. Article "Vitamin D protects against cancer and depression - but every second person is deficient" in Focus Online, Link:https://www.focus.de/gesundheit/ratgeber/immunsystem/nicht-nur-wichtig-fuers-immunsystem-vitamin-d-multitalent-unter-vitalstoffen_id_9932913.html
6Studyon the Health of Adults in Germany (DEGS 1) by the Robert Koch Institute, Link:https://www.rki.de/DE/Content/Gesundheitsmonitoring/Studien/Degs/degs_w1_node.html
7Article"Vitamin D deficiency is widespread" in Pharmazeitische Zeitung, Link:https://www.pharmazeutische-zeitung.de/ausgabe-162011/mangel-ist-weit-verbreitet/