June 26, 2023

The sunshine vitamin for healthy bones and hair

Being outdoors is good for the body and soul, they say. Taking a walk or having a cup of tea on the balcony can indeed contribute to health: it helps counteract a vitamin D deficiency. According to studies, about 30 percent of adults in Germany have a vitamin D deficiency, which can have negative effects on health.

What is Vitamin D?

Strictly speaking, there is no "one" Vitamin D. Vitamin D is a group of fat-soluble secosteroid vitamins, making it a type of hormone. Vitamin D plays a crucial role in regulating the calcium levels in the blood, bone formation, and strengthening the immune system. It assists the body in fighting infections by promoting the formation of antimicrobial proteins and reducing inflammation.

Vitamin D can also help regulate blood sugar levels, and a deficiency in Vitamin D can increase the risk of Type 2 diabetes.

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

Business Mann an einem Fenster am Laptop sitzt und dabei von der Sonne angestrahlt wird

How does the body absorb Vitamin D?

The human body can produce Vitamin D on its own: around 90% of the daily Vitamin D requirement is formed through the skin. It is sufficient to spend about five to 25 minutes in the sun daily – preferably with short sleeves. It is important to avoid sunburns or other sun-related damage. The UV-B radiation in sunlight produces Vitamin D3. The body can store Vitamin D3 in the fat tissue and create a reserve for less sunny days. However, this can be challenging, especially in the cold season. The modern lifestyle in industrialized countries, with more office work and less outdoor activities, can also hinder the body from getting enough Vitamin D.

What symptoms indicate a Vitamin D deficiency?

Vitamin D also plays a crucial role in the absorption of calcium, which is important for strong bones and healthy teeth. Symptoms of a Vitamin D deficiency in adulthood can include increased bone loss (osteoporosis), hair loss, or skin problems. The immune system also relies on Vitamin D – fatigue, lethargy, and an increased susceptibility to infections are consequences of a Vitamin D deficiency. Migraines, mood swings, and muscle pain can also occur.

Whether seasonal affective disorder (SAD) is a result of Vitamin D deficiency is not scientifically proven yet.

Which group of people is particularly at risk?

In general, individuals who spend little time in the sun are more prone to developing a Vitamin D deficiency. This includes not only people with office jobs but also individuals who have been sick and bedridden for extended periods. Pregnant and breastfeeding women, people with darker skin, and older individuals, in particular, should pay attention to their Vitamin D levels. As the body ages, it becomes less efficient at producing Vitamin D.

According to the Robert Koch Institute (RKI), 30% of adults in Germany suffer from a Vitamin D deficiency. Only about 38% manage to adequately supplement their Vitamin D intake.