June 26, 2023

The sunshine vitamin for healthy bones and hair

It is said that being out in the fresh air is good for the body and soul. A walk or a cup of tea on the balcony can actually contribute to your health: This is how you can counteract a vitamin D deficiency. According to studies, around 30 percent of adults in Germany have a vitamin D deficiency, which can have a negative impact on their health.

What is vitamin D?

Strictly speaking, there is no "one" vitamin D. Vitamin D is a group of fat-soluble vitamins from the secosteroids and is therefore one of the hormones. Vitamin D plays an essential role in regulating calcium levels in the blood, inbone formation and in strengthening the immune system. It helps the body fight infection by promoting the formation of antimicrobial proteins and reducing inflammation.

Vitamin D can also help regulate blood sugar levels. A lack of vitamin D can increase the risk of type 2 diabetes.

There is also evidence that vitamin D can reduce the risk of certain chronic diseases such as cancer, heart disease and depression.

How does the body absorb vitamin D?

The human body is able to produce vitamin D itself: around 90% of the daily vitamin D requirement is formed through the skin. It is enough to spend about five to 25 minutes a day in the sun - preferably with short sleeves. It is important to take care not to get sunburned or other sun-related damage. Vitamin D3 is produced by the UV-B radiation contained in sunlight. The body can store vitamin D3 in fatty tissue and create a reserve for less sunny days. However, this is sometimes difficult, especially in the cold season. The modern way of life in industrialized countries - more office work, less outdoor activities - can also prevent the body from absorbing enough vitamin D.

What symptoms indicate a vitamin D deficiency?

Vitamin D also plays an important role in the absorption of calcium. This in turn is important for strong bones and healthy teeth. Symptoms of a vitamin D deficiency in adulthood can therefore be increased bone loss (osteoporosis), hair loss or skin problems. Even the immune system cannot do without vitamin D - fatigue, exhaustion and an increased susceptibility to infections are the consequences of vitamin D deficiency. Migraines, mood swings and muscle pain can also occur.

It has not yet been scientifically proven whether winter depression is also a consequence of vitamin D deficiency.

Which group of people is particularly at risk?

In general, people who spend little time in the sun are more likely to develop vitamin D deficiency. This includes not only people with office jobs; people who have been ill and bedridden for a long time are also potentially at risk. In particular, pregnant and breastfeeding women, people with dark skin and older people should pay attention to their vitamin D balance. Because as we age, the body is less able to develop vitamin D.

According to the Robert Koch Institute (RKI), 30% of adults in Germany suffer from a vitamin D deficiency. Only around 38% manage to get enough vitamin D.