How do you meet the demand?

Around 80 to 90 percent of the daily requirement is generated through the skin under the influence of sunlight. The diet plays only a minor role – why here no food can be seen. Small amounts of the sun vitamin can be found in egg yolks, mushrooms and cheese.

What do we need vitamin D for?

It promotes the absorption of calcium in the intestines and thus ensures strong bones and teeth. It also has an impact on muscle strength and contributes to a functioning immune system . There is evidence that a vitamin D level that is too low increases the risk of acute respiratory infections.

What happens in the event of a deficiency?

In infants and children, a vitamin D level that is too low can lead to what is known as rickets. The bones are not sufficiently mineralized, remain soft and deform. In adults, there may be decalcification of the skeletal bones (osteomalacia) and increased bone breakdown ( osteoporosis ). The risk of falls and broken bones also increases, especially in older people.

What is the daily vitamin D requirement?

The majority of the skin forms through sunlight. About five micrograms should be consumed through food.

What should you watch out for in terms of supply?

To get enough vitamin D, you should spend between five and 25 minutes in the sun every day. However, the body’s own vitamin D production depends on several factors – such as skin type, time of year and time of day, weather, clothing or the use of sun protection.

From October to March, solar radiation in Germany is not sufficient to ensure adequate vitamin D production. However, our body can store the vitamin D from the summer months and thus contribute to the supply in winter. To reduce the risk of skin cancer , use sunscreen and avoid the sun at lunchtime during the summer months.

Can you overdose on vitamin D?

Overdosing through exposure to the sun is usually not an option. However, excessive intake of vitamin D supplements can cause nausea , abdominal cramps, vomiting and kidney damage, among other things . Because vitamin D is stored in the body, overdosing can lead to long-term poisoning.

Who Has an increased Need?

As a rule, it is sufficient to check the vitamin D supply only if there is a justified suspicion of a deficiency or in people at risk. This includes, for example, chronically ill people and people in need of care who can hardly or not at all be outdoors. Even people who go outdoors covered for cultural or religious reasons usually do not produce enough vitamin D.

The same applies to the elderly, in whom vitamin D production is significantly reduced.

Infants also belong to the risk group. Because the skin’s own protective mechanism has yet to develop, it should not be exposed to direct sunlight. To prevent rickets, children from the first week of life until the end of the first year of life are given ten micrograms of vitamin D in the form of tablets.

Sun vitamin: Pay attention to the correct dosage

Vitamin D is given in micrograms (µg) or in international units (IU). 1 µg corresponds to 40 IU. There are currently no binding maximum levels for the vitamin D content of over-the-counter food supplements.

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Preparations with a daily dose of over 10 to 25 μg (400 to 1000 IU) require a pharmacy, while those with a daily dose of over 25 μg (1000 IU) require a prescription. In general, you should speak to a doctor first and, if necessary, have your vitamin D level checked before taking appropriate preparations.