“Sunlight isn’t enough: The negative impact of Vitamin D deficiency on body and mind, and how to prevent it with supplements and diet in all seasons, including pregnancy and old age”

2023-04-16 06:38:00

The lack of vitamin D has a negative effect on the whole body and psyche. Adequate intake should not only be ensured in winter.

We absorb vitamin D mainly from the sun. – Pexels

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the essentials in brief

• Vitamin D deficiency affects the body and mind.
• Sunlight is the most important source of vitamin D.
• Dietary supplements can prevent a deficiency.

If you feel tired and weak all the time, it could be a sign of vitamin D deficiency. Hair loss, poor wound healing, weak bones and an increased susceptibility to infections can also be signs of a deficiency.

A vitamin D deficiency can also affect the mood: Especially in the dark season, it can even lead to depression.

go out in the sun

The human body can absorb vitamin D by adequate exposure to sunlight. To do this, you should spend between 10 and 20 minutes in the sun every day. Feel free to show some skin, as a lot of free skin helps absorb the sunlight.

In winter, the absorption of vitamin D in our latitudes is difficult only through sunlight. Therefore, it makes sense to use dietary supplements during this time. It is best to discuss the right dose with your doctor, because an overdose of vitamin D can be harmful to your health.

In our latitudes, it is difficult to absorb enough vitamin D from the sun. – Pexels

Even if there is more sun again now, a vitamin D deficiency cannot be remedied immediately. If you work indoors a lot, you should also take extra vitamin D during the spring and summer months.

Artificial light is not a substitute for natural sunlight as it contains a lot of UV-A radiation. For the formation of vitamin D, however, the body mainly needs UV-B radiation.

Vitamin D in food

Some foods also contain vitamin D. These include oily fish, egg yolks or mushrooms as well as fortified dairy products such as milk, yoghurt and cheese.

However, it is important to note that most foods contain only small amounts of vitamin D. Therefore, it is difficult to get enough vitamin D through diet alone.

Vitamin D deficiency in old age and during pregnancy

Vitamin D deficiency is particularly dangerous in old age, when the bones are weakening anyway. Older people in particular should therefore spend enough time in the sun and take enough walks in the fresh air. Otherwise there is a risk of osteoporosis, which increases the risk of fractures.

Pregnant women also have an increased need for vitamin D. The best way to cover this is with dietary supplements.

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