How often do you go out in the sun? Don't forget to stock up on vitamin D!

Posted: September 04, 2024
Irina Fink
Irina Fink

Naturopath

Do you often go out in the sun? Or are you the kind of person who likes to spend time indoors?

If you don't get enough sunlight, there is a good chance that you have a vitamin D deficiency. However, a deficiency does not only occur in winter, as is often believed, when the sun is weak and we like to stay indoors. No, you can also get too little vitamin D in summer . For example, if you work indoors, wear long clothing and regularly apply sun cream, the chance of a deficiency is increased even in summer.

The darker it is outside, the more the body strives for vitamin D

Do not ignore the warning signals!

  • You feel permanently exhausted and suffer from persistent fatigue
  • You don't feel well and have depressive moods and thoughts
  • They fall ill frequently and are susceptible to infections
  • You suffer from muscle and back pain
  • You have hair loss

➤ 60% of all Germans have a vitamin D deficiency in winter. In summer, it is still 1/3 of all Germans!

Vitamin D: the sunshine hormone for your health

  • Vitamin D for a healthy immune system: Flu epidemics in particular are often due to an existing vitamin D deficiency. 
  • Vitamin D against depression: Vitamin D plays a central role in the production of serotonin and dopamine, which ensure a balanced mental well-being. Research results confirm that the lower the vitamin D level, the higher the likelihood of depression and other mental illnesses. 
  • Vitamin D for the cardiovascular system: One of the largest studies conducted with 10,000 people showed that people with low vitamin D levels have a 64% higher risk of a heart attack. In general, vitamin D prevents diseases of the cardiovascular system, such as high blood pressure, atherosclerosis and diabetes.
  • Vitamin D for healthy bones: Vitamin D plays a crucial role in the absorption of calcium for bones. Did you know that a lack of vitamin D can lead to bone diseases, bone fractures and even osteoporosis? It is best to combine vitamin D3 with vitamin K2.
  • Vitamin D against inflammation: Vitamin D protects against inflammation of all kinds by inhibiting inflammatory processes through molecular mechanisms. Vitamin D acts at the DNA level and controls genes that inhibit inflammation. In addition to inflammation, it also alleviates pain. 
  • Vitamin D for our memory: Several studies have shown that vitamin D has a positive effect on our concentration and memory. A deficiency leads to difficulties in coping with tasks or concentration problems. For example, people with a deficiency performed noticeably worse in tests than those with a good vitamin D level.
  • Vitamin D against cancer: According to studies, a vitamin D deficiency has been linked to an increased risk of cancer. A deficiency also has a negative impact on the course of the disease. Vitamin D serves as a protective factor.

➤Buy vitamin D capsules now!

Why do the media keep confusing us about the true value of vitamin D?

The healthcare system could save around 34 billion euros a year if vitamin D deficiency and its associated diseases were combated at an early stage. Those who trivialize the importance of vitamin D usually earn a lot from the disease system and feel threatened. 

BUTVitamin D is important!

➤ People with a vitamin D deficiency die earlier than people with a balanced vitamin D level.

Get the immune protection you need!

With the help of the sun

The easiest and quickest way to stock up on vitamin D is to go out in the sun so that the body can produce vitamin D itself. In summer, 15 minutes a day is enough. In winter, sunbathing should be more extensive. The larger the area of exposed skin, the better. Avoid sun cream if you want to soak up vitamin D, as this prevents vitamin D production. But make sure you don't get sunburnt!

With food supplement

One effective way of compensating for a deficiency is to take vitamin D in the form of food supplements. As vitamin D is a fat-soluble vitamin, capsules should always be taken with meals or in dissolved drop form. This allows it to be well utilized by the body. Take vitamin D in the form of D3 (cholecalciferol), as it is the same vitamin that the body produces. Avoid synthetic vitamin D2, which is found in most multivitamins. It is less effective and less soluble!

Test your vitamin D level either at your doctor's or alternative practitioner's or from the comfort of your own home.

Tips at the end: 

  • Fill up on sunshine regularly
  • Test your vitamin D level
  • Take food supplements in the form of vitamin D3 to compensate for deficiencies
  • Combine vitamin D with vitamin C and vitamin K2

 

Sources (in English):

Staud, R. (2005, October). Vitamin D: more than just affecting calcium and bone. Current Rheumatology Reports, 7(5):356-64, doi: 10.1007/s11926-005-0020-0

Anglin, R. E., Samaan, Z., Walter, S. D. & McDonald, S. D. (2013, February). Vitamin D deficiency and depression in adults: systematic review and meta-analysis. The British Journal of Psychiatry: The Journal of Mental Science, 202:100-7, doi: 10.1192/bjp.bp.111.106666

Holick, M. F. (2004, December). Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. The American Journal of Clinical Nutrition, 80(6 Suppl):1678S-88S, doi: 10.1093/ajcn/80.6.1678S

Boucher, B. J. (2011, January). Vitamin D insufficiency and diabetes risks. Current Drug Targets, 12(1):61-87, doi: 10.2174/138945011793591653

Vuolo, L., Di Somma, C., Faggiano, A. & Colao, A. (2012, April). Vitamin D and Cancer. Frontiers in Endocrinology, 3: 58, doi: 10.3389/fendo.2012.00058