2023-05-31 08:45:11
Vitamins are essential for us. One of them: The one discovered more than 100 years ago Vitamin D – the sunshine vitamin. These are so-called calciferols, which are a group of fat-soluble vitamins.
Vitamin D ensures bone metabolism and also plays an important role in other processes in the body. According to the Robert Koch Institute (RKI) it promotes the absorption of calcium and phosphate from the intestine and their incorporation into the bones, is involved in the formation of proteins and the control of genes.
Sun vitamin: Vitamin D supply mainly via UV-B radiation
Vitamin D is found in oily fish such as eel, sardines, sprat or herring, certain offal, eggs, edible mushrooms that have been exposed to sunlight, and cod liver oil, which is fish liver oil. However, according to the RKI, nutrition only makes up about ten to 20 percent of the proportion of vitamin D supply because these foods are hardly on the menu in Germany.
The much larger part is formed by the body itself in the skin – thanks to sunlight, more precisely UV-B radiation. But for that you have to get out into the fresh air, because the rays do not penetrate through the glass of the window panes. In addition, vitamin D can also be obtained through dietary supplements and fortified foods.
Vitamin D deficiency: causes of the widespread disease in Germany
However, especially in the winter months, vitamin D deficiency can occur due to a lack of sun or little time outdoors. Because the body then does not obtain calcium from food, decalcification and softening of the bones are possible. This has particularly bad consequences for small children in the first few months after birth, because then the bones can bend and the wrists can swell, like gesund.bund.de explained. We are talking about rickets here.
Due to the geographical location, the body’s own vitamin D formation is only possible in Germany from March to October, emphasizes the RKI. The body can create reserves that are then used in the winter months. However, UV-B radiation can also be reduced by up to 90 percent in summer, for example in unfavorable weather such as heavy cloud cover. Altitude, sunshine hours, ozone levels in the air and air pollution are also important factors.
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Age, skin color and body weight also affect vitamin D levels. Furthermore, the modern way of life with more and more time in closed rooms is mentioned, but also the clothing habits, because completely covered people make it difficult for UV-B radiation to reach the skin. Chronic gastrointestinal, liver or kidney diseases, as well as certain medications, can make vitamin D build-up more difficult.
Vitamin D deficiency: symptoms and treatment
However, vitamin D deficiency is only spoken of when there is not enough vitamin D in the body over a longer period of time. In addition, clinically relevant symptoms must occur.
Identifying features are about:
- osteoporosis
- Rheumatoide Arthritis
- sleep problems
- depressions
- fatigue
- bone and back pain
- Deformations of the bones (primarily the ribs, legs and spine)
- muscle weakness
- susceptibility to infections
determine vitamin D deficiency
Vitamin D levels can be determined in a number of ways. Loud gesund.bund.de However, a quick test from the pharmacy is not suitable for a diagnosis. The RKI refers to seasonal fluctuations, which is why a long-term and serious vitamin D deficiency does not necessarily have to be the case if a value is found to be too low.
If there is a suspicion, doctors ask about typical symptoms, or inquire about diet, exercise in the fresh air, taking medication or illnesses in the family, a physical examination can be carried out or blood tests and laboratory tests can be used . In children, an X-ray of the hand is taken, because deformations could occur there.
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Dietary supplements: How to prevent vitamin D deficiency
To prevent vitamin D deficiency, the German Society for Nutrition (DGE) recommends exposing your face, hands and parts of your arms and legs to the sun for five to 25 minutes every day between 12 p.m. and 3 p.m. The length depends on the season and skin type. Alternatively, sunbathing time would have to be doubled between 10am and 12pm or between 3pm and 6pm.
Additional vitamin D should be taken in through the diet. Dietary supplements are an additional option, but the DGE only recommends this if the vitamin D level cannot be increased through the body’s own production or natural foods. Because next to one Vitamin Deficiency is also one overdose possible.
Vitamin D supplements: overdose and risks
Because vitamin D can be stored in fat and muscle tissue, excess intake of dietary supplements, high-dose drugs, fortified foods, or a combination of these can lead to toxicity. An overdose can have serious consequences such as:
- increased calcium level
- nausea
- loss of appetite
- Stomach cramps
- Vomit
- Diarrhea
- excessive urination or even kidney damage
- cardiac arrhythmias
It is therefore dangerous to take more than 100 micrograms of vitamin D per day in the form of tablets or drops if this dose is maintained over a longer period of time. Seniors living in nursing homes are therefore given 20 micrograms of vitamin D per day as a dietary supplement. If the worst comes to the worst, this scope is also recommended for all other people from the age of two.
The center of health explains, however, that higher doses may be necessary to correct a vitamin D deficiency. For example, 180 micrograms per day are needed for multiple sclerosis, and even 240 micrograms for cancer prophylaxis.
Vitamin D deficiency can therefore be compensated for through sunlight, diet or appropriate dietary supplements. In the latter case, calcium is supplied at the same time.
You can find more helpful information here in our Health Advice.
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