Vitamin D: Everything you need to know about the amazing sunshine vitamin
Vitamin D is a real all-rounder for our health. This essential sunshine vitamin fulfils a variety of functions in the body and influences our well-being in different ways. In this blog post, you will learn how much vitamin D you usually need, how you absorb vitamin D, what role exercise and time in the sun play and how you can optimise your vitamin D supply .
The diverse functions of vitamin D in the body
Vitamin D is involved in numerous processes in the body. Here is an overview of the most important effects :
Bone health: Vitamin D promotes the absorption of calcium from the gastrointestinal tract and thus contributes to bone hardening. A sufficient supply of vitamin D is therefore essential for strong and healthy bones.
Muscle strength: The sunshine vitamin has a positive effect on muscle strength. Older people in particular can improve their muscle strength and mobility through an optimal vitamin D supply.
Immune system: Vitamin D strengthens the immune system by curbing inflammatory immune cells and promoting the production of defense cells. A sufficient intake of vitamin D can therefore help prevent infections and strengthen the immune system.
Cell regulation: Vitamin D binds to special receptors in various body cells and thus influences metabolism and gene expression. In this way, the vitamin contributes to the regulation of cell growth and cell renewal.
How the Body Produces Vitamin D
Vitamin D is a unique vitamin because it can be produced by the body itself . The natural formation of vitamin D takes place in several steps:
- In the liver, a precursor (7-dehydrocholesterol) is produced from cholesterol and transported to the skin.
- Sunlight exposure (more precisely UVB radiation) produces the prohormone or previtamin D3 in the skin.
- This is then converted in the liver into 25-hydroxyvitamin D (calcidiol).
- Finally, the active form, 1,25-dihydroxy vitamin D (calcitriol), is formed in the kidney.
The body's own vitamin D production depends on various factors , such as latitude, time of year and day, weather, clothing and skin type. In our latitudes, the body can produce enough vitamin D itself in the summer months if there is sufficient exposure to sunlight.
Signs of a vitamin D deficiency
A vitamin D deficiency is widespread and often goes unnoticed for a long time. Typical symptoms include tiredness, fatigue, headaches and aching limbs, as well as an increased susceptibility to infections.
People who are rarely outside, who cover a large part of their skin or who have dark skin are particularly at risk of vitamin D deficiency. Older people and people with certain diseases such as kidney failure or chronic inflammatory bowel disease are also at increased risk of vitamin D deficiency.
If a vitamin D deficiency remains undetected over a long period of time, it can have serious consequences . These include softening of the bones (rickets in children, osteomalacia in adults), muscle weakness and a weakened immune system.
How much vitamin D does a person need? What experts say
To determine vitamin D status, the 25-hydroxyvitamin D (25(OH)D) level is measured in the blood. According to the German Nutrition Society (DGE), this should be at least 50 nmol/l to ensure bone health.
So how much sunlight vitamin D do we need every day? The daily vitamin D requirement varies depending on age and individual factors. As a reference value for daily intake, the DGE recommends 20 micrograms (800 international units) of vitamin D per day for all age groups over one year. This recommendation applies to people who spend little or no time outdoors.
Responsible supplementation with vitamin D
The important daily vitamin D requirement cannot always be covered by the body's own production and a balanced diet. In these cases, dietary supplements with vitamin D preparations can be useful to compensate for a vitamin D deficiency.
But be careful : excessive intake of vitamin D supplements can be harmful. The European Food Safety Authority (EFSA) has set a tolerable upper intake level of 100 micrograms per day for adults.
To avoid an overdose, it is important to determine the individual vitamin D status through a blood test and to discuss the dosage with a doctor . Vitamin D preparations are available in the form of tablets, capsules or drops, often in combination with other fat-soluble vitamins such as vitamin K2, which, among other things, ensures the correct distribution of the calcium produced by the vitamin D supplementation. Pure vitamin D supplementation without the additional intake of vitamin K2 is not recommended .
Support your vitamin D supply with the right diet
In addition to the body's own production and possible supplementation, diet can also contribute to vitamin D supply . However, there are only a few natural sources of vitamin D:
- Fatty fish such as salmon, herring and mackerel
- cod liver oil and fish oils
- egg yolk
- Some edible mushrooms such as shiitake or chanterelles
Vitamin D is also found in small amounts in foods such as milk, butter and cheese. Some foods such as margarine, cereals and baked goods are also fortified with vitamin D.
However, vitamin D requirements cannot usually be met through diet alone - vegetarians and vegans in particular have a hard time getting enough vitamin D without supplementation. However, even a balanced omnivorous diet usually provides less than 20 percent of the recommended daily dose. It is therefore important to know how to absorb vitamin D even more effectively. By the way: Vitamin D2 , which can be obtained from plant sources, is not as effective as vitamin D3.
Exercising in the sun replenishes your vitamin D reserves and keeps you fit!
Recharge your vitamin D levels through clever sun behavior
The most effective way to replenish vitamin D stores is through natural production in the skin through exposure to sunlight. Just a few minutes outdoors can be enough to meet your daily vitamin D needs.
Experts recommend exposing your face, arms and legs to the sun without sunscreen for about half the time it takes to get a mild sunburn. Depending on your skin type, this is 5 to 25 minutes , ideally between 11 a.m. and 3 p.m. After that, you should definitely apply sunscreen to prevent skin aging and an increased risk of skin cancer.
Regular outdoor activities such as walking or outdoor sports such as jogging or cycling are ideal opportunities to get enough vitamin D. Favorite outdoor sports have a triple health benefit : They get your circulation going, strengthen your muscles and at the same time promote the body's own vitamin D production. You can also soak up the sun while hiking or on excursions - it's best to pack the whole family or your best friends!
Vitamin D and exercise in the sun – a perfect combination
What could be better than soaking up the sun while exercising - and thereby boosting vitamin D production and getting fitter at the same time? That's why outdoor sports are an effective strategy for avoiding vitamin D deficiency and doing something good for the whole body at the same time. The exercise also improves blood circulation in the skin , which promotes vitamin D absorption. In addition, the increased metabolism during exercise mobilizes more vitamin D from the body's own stores.
However, you should not overdo it with sun exposure, even when exercising. Too much UV radiation can damage the skin and increase the risk of skin cancer. So here too, it is better to go out in the sun several times a day for a short time than once for several hours. And on particularly hot days or during the midday hours, it is advisable to choose shady routes or wear UV-protective clothing.
And because we know that outdoor sports activities require optimal nutrition , at Dextro Energy* you will find everything you need to be focused and present. From delicious muesli bars to handy minis and energy gums* that have been specially developed for sports activities: with us you can soak up the sun and give your best when doing outdoor sports. And if you get thirsty, our Iso Drink , Iso Fast and our Zero Calories° tablets are ready to spice up your water with valuable minerals and much more.
A normal vitamin D level is important – and maintaining it is fun!
To summarize: Vitamin D is important for our health. It strengthens bones, muscles and the immune system and is involved in many vital body processes.
To ensure an optimal vitamin D supply, it is important to know how much vitamin D you need daily and how best to absorb it . In addition to a balanced diet and possible supplementation, the natural production in the skin through regular exposure to sunlight is the most effective way to replenish vitamin D stores. Sport or time in the sun in particular combines the positive effects of exercise and vitamin D in an ideal way.
With the right strategies, you can maintain an optimal vitamin D level all year round and benefit from the many effects of this powerful vitamin . So get out into the fresh air and soak up the sun for your health!
* contains carbohydrates
° valid for the prepared drink
A varied, balanced diet and a healthy lifestyle are important.
SOURCE:
German Nutrition Society (DGE): Vitamin D, https://www.dge.de/wissenschaft/referenzwerte/vitamin-d/
Robert Koch Institute (RKI): Vitamin D, https://www.rki.de/SharedDocs/FAQ/Vitamin_D/Vitamin_D_FAQ-Liste.html
Holick, M.F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281.
Federal Office for Radiation Protection (BfS): UV radiation and health, https://www.bfs.de/DE/themen/opt/uv/wirkung/akut/vitamin-d.html
European Food Safety Authority (EFSA): Tolerable Upper Intake Levels for Vitamins and Minerals, http://www.efsa.europa.eu/sites/default/files/efsa_rep/blobserver_assets/ndatolerableuil.pdf
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