Vitamin D is a true miracle cure in medicine. It is said to relieve depression, strengthen the immune system and even cure cancer. But what’s really wrong with the vitamin D hype? A few facts about the “sun hormone”.
On the one hand, we take vitamin D (calciferol) through our diet and, on the other hand, we get it from the sun. The UVB radiation that hits the skin ensures that the vital, fat-soluble vitamin D is built up. Strictly speaking, vitamin D is not a vitamin at all, since vitamins are only ingested through food. This makes it the precursor of a hormone.
When the sun is shining, the liver and kidneys form vitamin D. If vitamin D is lacking, the calcium and phosphate levels decrease. A severe vitamin D deficiency leads to rickets in children, bone density in adults and later to osteoporosis.
Fatigue, fatigue, muscle weakness, muscle pain and frequent infections can be symptoms of low vitamin D levels. The family doctor can check the vitamin D level, but the costs of just under 30 euros are only covered by the health insurance companies in justified exceptional cases. If there is an undersupply, vitamin D tablets should be given in consultation with the doctor.
The German Nutrition Society recommends a value of at least 20 nanograms per milliliter of blood (corresponds to 50 nanomoles per liter with the old measurement) in order to maintain bone health. This recommendation applies to all ages from one year of age. Only about 20 percent of the vitamin D requirement can be met through diet alone. You also need regular sun exposure, which is particularly problematic in winter, or you need to take a vitamin D supplement.
In summer, it’s relatively easy to replenish your vitamin D stores. The Federal Institute for Risk Assessment (BfR) recommends exposing the face, hands, arms and legs to the sun for a total of 5 to 25 minutes a day. The vitamin D produced by the body in this way can be stored in the body and is usually sufficient in Germany for supply in the winter months from October to March. A daily walk of 20 minutes can also meet the need.
Vitamin D can only be inadequately taken in through diet. The BfR has published a table that lists the vitamin D content of some common vitamin D-rich foods. This includes herring, salmon, mackerel, chicken egg yolk, margarine, chanterelles and mushrooms.
Basically, people with fair skin can produce more vitamin D than people with dark skin because a high melanin content prevents vitamin D formation. In addition, education declines significantly in old age, making older people a risk group for undersupply. Infants are also included, as they should not be exposed to direct sunlight. Your skin’s protective mechanism has yet to develop. Vegans also have to be careful because they don’t use animal products.
Visiting tanning beds as a replacement is not recommended as they increase the risk of skin cancer due to their UVA rays. The BfR mainly recommends vitamin D tablets for older people who have limited mobility or need care. In contrast to sunbathing, dietary supplements can overdose. This can cause kidney stones. A walk in the lunch break or a short sunbath is better. Sunburn should always be avoided.
A good vitamin D supply lowers the risk of loss of strength and broken bones in older people, which is confirmed by the current data situation. However, there is no clear evidence that taking vitamin D supplements can protect against cancer, cardiovascular disease, or type 2 diabetes. So instead of swallowing pills, go out into the fresh air and exercise every day. This strengthens muscles and bones. A serving of fatty sea fish once or twice a week. Then there is nothing standing in the way of a good vitamin D supply.
What are the possible consequences of a vitamin D deficiency?
How high should the vitamin D value be?
How can the vitamin D store be replenished?
Who is at risk for vitamin D deficiency?
How can an undersupply of vitamin D be treated?
Do vitamin D supplements protect against serious illnesses?
Vitamin D – important facts about the sun hormone
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