For some, winter is the most beautiful time of the year - at least when you think about snow,and the festive mood thinks. However, for others, the dark season can be mentally and health-challenging. While we try to put ourselves in a good mood with mulled wine, cookies and binge-watching TV shows, our bodies are struggling with a completely different problem: the lack of sunlight. Especially from October to March, when the days are short and the sun rarely shows up, our health often suffers silently and secretly. One reason for this is the “sunshine vitamin” D, which we can no longer produce enough ourselves in the cold season. The result: aVitamin D deficiency. We will explain to you how this occurs, what symptoms can occur, what you can do about it yourself and what the correct dosage of nutritional supplements looks like.
What is vitamin D and why do we need it in winter?
Vitamin D is a fat-soluble vitamin that our body can produce around 80 to 90 percent of it itself - provided we get enough sunlight. ThisSunshine vitaminis essential for many processes in the body: it supports bone health, strengthens the immune system and even influences our mood. In theWhen the days are shorter and hours of sunshine are rare, it is more difficult for us to produce enough vitamin D. Especially in Central Europe, the sun is often too weak in the winter months to stimulate the body's own vitamin D synthesis. Therefore, targeted care is particularly important during this time.
How does a vitamin D deficiency occur and how do you recognize it?
A vitamin D deficiency arises primarily from a lack of sunlight, but also from an unbalanced diet or an increased need, for example in older people or pregnant women. The typical symptoms are often non-specific:, muscle weakness, depressive moods or an increased risk of infection can indicate a deficiency. If you notice such symptoms, it is advisable to have your vitamin D levels checked by a doctor. A blood test quickly provides information about whether your body is receiving sufficient supplies.
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When should you take vitamin D tablets and in what dosage?
Vitamin D supplements can be a useful supplement, especially in winter. The dosage of a dietary supplement depends on your individual needs and your current vitamin D levels. For adults, 800 to 1,000 international units (IU or IU) per day are often recommended; higher doses may be used if a deficiency is proven. Important: Before you take vitamin D tablets, you should consult your doctor. An overdose can be harmful to your health, although this is rare. When choosing a dietary supplement, look for GMP certification. Pure preparations, without unnecessary additives such as colorings, preservatives or sugar, should always be preferred.
Is there vitamin D in food – and is it enough to eat it?
Yes, vitamin D is also found in foods, although only in small amounts. Good sources include fatty fish such as salmon, herring or mackerel, egg yolks, liver and fortified foods such as margarine. Mushrooms such as mushrooms or chanterelles are ideal for vegans. However, diet alone is usually not enough to cover the daily need for vitamin D - especially in winter. That's why food is a good supplement, but rarely replaces sun exposure or preparations.
Vitamin D gets us through the winter well:
Vitamin D is an essential nutrient that is crucial for our health and well-being, especially in winter. A deficiency causes a weak immune system and can lead to depressive moods and fatigue. However, with a combination of a balanced diet, targeted nutritional supplements and as much daylight as possible, you are guaranteed to get through the dark season well.
