Vitamin D

Vitamin D is actually a hormone that our body produces only when the skin is exposed to sunlight (UVB).

However, an extremely large part of the population (especially in the autumn and winter months) has a noticeable deficiency of this vitamin.

Importance and main benefits of vitamin D

Vitamin D acts as a “key” that unlocks numerous biological processes in the body. Its key benefits are:

• Strong bones and teeth: It promotes the absorption of calcium and phosphate in the intestines. Without vitamin D, the body cannot effectively use calcium from the diet, which leads to weakening of the bones.

• Immune system support: Activates immune system cells (T-cells and macrophages) that fight viral and bacterial infections.

• Mood regulation and energy: It affects the synthesis of serotonin (“happiness hormone”) in the brain. Sufficient levels reduce the risk of seasonal depression and fatigue.

• Muscle health: It is essential for proper muscle function and strength and prevents muscle weakness and cramps.

• Protection against chronic diseases: Studies link adequate vitamin D levels to a lower risk of autoimmune diseases (e.g. multiple sclerosis), cardiovascular disease and type 2 diabetes.

Consequences of vitamin D deficiency

Deficiency can develop slowly and imperceptibly, but has serious long-term health consequences:

Early and milder signs

• Chronic fatigue and lack of energy (even with sufficient sleep).

• More frequent infections (frequent colds, viruses).

• Pain in bones, joints and muscles.

• Mood swings, anxiety or depression.

• Slower wound healing and hair loss.

Serious long-term consequences

• In adults – Osteomalacia and Osteoporosis: Bones become brittle, soft and susceptible to fractures (especially in the elderly).

• In children – Rickets: A bone development disorder that causes bone softness and skeletal deformities (e.g. bowed legs).

• Increased risk of autoimmune diseases and falls: Muscle and bone weakness in the elderly significantly increases the risk of falls and hip fractures.

How to ensure sufficient amounts of vitamin D?

Sun: Expose your face, arms and legs to the sun for 10–20 minutes a day during spring and summer.

Diet: Red and oily fish (salmon, mackerel, sardines), egg yolk, beef liver and fortified dairy products or plant-based drinks. (Diet usually only covers about 10–20% of the required amounts).

Dietary supplements: In most of Europe, experts recommend adding vitamin D3 in the form of dietary supplements from October to April (and throughout the year for older or less active people).