What is Vitamine D

We can produce vitamin D ourselves; this occurs in the skin under the influence of the sun. For young people, fifteen minutes of sun exposure several days a week with hands, arms, and face is sufficient. Older adults need more sun. Dietary supplementation is necessary for almost everyone because the skin does not produce enough.

A well-functioning liver and kidneys are important for good vitamin D status. The liver can store up to four months’ supply of vitamin D. In the kidneys, vitamin D is converted into a substance that helps build bone.

Functions of Vitamin D

Bones and teeth: Vitamin D is essential for building healthy bones during growth and for maintaining sufficient bone density and strength in adulthood. It promotes calcium absorption from food. Vitamin D is also essential for developing healthy teeth.

Immunity: The actions and reactions of white blood cells during infections depend partly on vitamin D status.

Cell growth: Vitamin D plays an important role in regulating the development of cells in various tissues. It reduces the growth of poorly developed cells while simultaneously stimulating the growth of healthy cells.

Foods rich in Vitamin D

Because insufficient vitamin D is usually produced through the skin, supplementation through food is necessary. Oily fish, such as eel, salmon, mackerel, herring, and kipper, are particularly rich in vitamin D. Meat, full-fat dairy products, and eggs provide vitamin D to a lesser extent. Sometimes the vitamin is added to margarine.

Causes of deficiencies

Lifestyle: We spend more and more time indoors or at the office, and we rarely go outside to ensure that the skin produces sufficient vitamin D through the influence of UV light from the sun. Obesity is also linked to vitamin D deficiencies.

Kidney problems: Vitamin D metabolism in the kidneys is significantly reduced in kidney patients. Chronic intestinal diseases, disruptions to liver, bile, and fat metabolism, and chronic medication use can also lead to vitamin D deficiency.

Ageing: Older people who eat less and rarely or never go outside (think of nursing home residents) have a high risk of vitamin D deficiency. Furthermore, vitamin D production in the skin is three times slower than in younger people. Finally, the kidneys lose the ability to metabolize vitamin D.

Vegetarianism: Vitamin D is mainly found in animal products, so vegetarians have an increased risk of deficiency.

Sun: In autumn and winter, not only do we stay indoors more, but the sun shines less. Vitamin D production through the skin largely shuts down. But by applying sunscreen in the summer, we also suppress the body’s own production.

Applications

Osteoporosis: Vitamin D and calcium are essential in the prevention and treatment of osteoporosis. This combination slows the process of osteoporosis. It also prevents

the shrinking of the jawbone, which benefits gums and teeth.

Hearing problems: Symptoms such as tinnitus and hearing loss can improve with additional vitamin D.

Muscle weakness: Vitamin D strengthens muscles in both young and old. In the elderly, this leads to fewer falls and therefore fewer fractures. Chronic lower back pain without cause sometimes also indicates a vitamin D deficiency.

Immunity: Vitamin D has a beneficial effect on the immune system (long known from cod liver oil).

Consequences of a disturbed vitamin D balance

Children

• Irritable and restless.
• Delayed growth and development in children.
• Decreased immunity, frequent infections.
• Weight pain (knee), bow legs, deformed spine.
• Late replacement of baby teeth, poor tooth enamel.

Adults

• Bone pain, fractures.
• Reduced hearing, tinnitus.
• Decreased immunity, frequent infections.
• Muscle weakness, especially in the hip/pelvic area.

Daily amount

Recommended daily amount of vitamin D (micrograms)