Vitamin D deficiency: how much vitamin D isreallyenough ? and that's the best way to take it
is essential for our body. Because it strengthens us, supports metabolism and the regulation of calcium and phosphate levels in the body, which affect our bones andeffects.
The problem: Especially in autumn and winter, we cannot synthesize the vitamin from sunlight and thus convert it into oneVitamin-D-Lack advised, which is loudRKI figurescan be found in 30.2 percent of adults in Germany.
Fortunately, once detected, a vitamin D deficiency is quite easy to remedy. The nutritional therapist explains how you can determine a vitamin D deficiency and which foods and supplements are suitable for treatment.
Vitamin D: this is how it works in the body
Vitamin D is a fat-soluble vitamin that belongs to the group of secosteroids. It occupies a special place among vitamins because we absorb most of it through sunlight rather than through our diet.
Specifically, this means: Vitamin D is absorbed via receptor cells in the skin and then stored in the body, where it can remain inactive until it is needed. The liver and kidneys then convert the stored vitamin D into the active form that the body needs when needed.
However, when there is little sunlight, in old age or in connection with various autoimmune diseases, the synthesis of sunlight may no longer be sufficient to meet the need.
Vitamin D deficiency: symptoms and long-term consequences
Since vitamin D has an influence on many areas of our metabolism, the symptoms of a deficiency are also varied. The most common symptoms of vitamin D deficiency include:
- Tiredness/sluggishness
- Difficulty concentrating
- frequent headaches
- Mood swings and even depressive moods
- Muscle/limb pain
- Hair loss
In severe cases, long-term vitamin D deficiency can lead to rickets in children and osteoporosis in adults, explains nutritionist Farzanah Nasser.
Above this value there is a vitamin D deficiency
Anyone who suspects they have a vitamin D deficiency should first consult their family doctor. The vitamin D value can be determined quickly and easily using a blood test. “GPs can also not only test your vitamin D levels, but also help create a supplement plan,” adds Nasser. "I recommend having this test done at the end of September so you can estimate how well your body was able to absorb vitamin D over the summer."
The marker 25-hydroxy-vitamin-D (25(OH)-D) is determined in the blood value, for which, according to the RKI, the following guideline values apply:
Depending on the region and type of insurance, determining the vitamin D value costsIGel Monitorbetween 27.98 euros and 32.18 euros.
Combat vitamin D deficiency: with foods and supplements
Yes, there are foods that are suitable sources of vitamin D, says Nasser. These include fatty fish such as salmon, anchovies or sardines, but egg yolks and red meat are also good sources of vitamin D.
However, in the case of an acute deficiency, substitution with food is not enough and your family doctor will probably recommend a supplement. The important thing here is that vitamin D is one of the fat-soluble vitamins, which means that you should make sure to take a supplement that provides the fat-rich liquid directly in drops or capsule form and, ideally, to take the supplement with a meal.
Experts also recommend not taking vitamin D togetherto take. You can find out why this is the case here:
This article was prepared with text passages from our GLAMOR colleagues from the USA.
