Vitamin D is essential for boosting our immune system, yet many Belgians are deficient in this vital nutrient. Should we continue to take supplements even during the summer?
As soon as summer arrives, many of us tend to stop vitamin D supplementation altogether, but this may not be the best approach!
67% of the population is in severe deficiency
The primary natural source of vitamin D comes from sun exposure, with a smaller amount available in certain foods. According to recent data from Group EG – State, 67% of the population experiences severe vitamin D deficiency in winter. The primary culprit? A lack of sunlight!
So what about the summer months? Are the limited sun rays in our region sufficient to meet our needs? Should we entirely stop taking vitamin D supplements when the warm weather arrives?
We’re all different
It’s crucial to understand that various factors affect the body’s ability to absorb vitamin D from sun exposure, starting with skin color. Lighter skin synthesizes vitamin D more quickly but also tends to burn more easily, while darker skin requires longer exposure to absorb the same amount.
Additionally, lifestyle plays a significant role, as some individuals enjoy the sun throughout the year, while others receive very little sun exposure.
You are staying in Belgium this summer
If you plan to remain mainly indoors in Belgium, Julian Lhoir, a pharmacist at Tenbosch Pharmacy in Brussels, recommends continuing vitamin D supplementation. “There is no reason to stop vitamin D supplements in the summer. Stopping could lead to a decrease in blood concentration. It’s better to maintain a steady level rather than experience fluctuations. A good vitamin D level establishes a solid foundation for a well-functioning immune system.”
A good vitamin D level is already a strong foundation for an effective immune system.
Keep in mind that simply walking on the sidewalk after work will not suffice to meet your daily vitamin D requirements. Driving does not help either, as vitamin D cannot pass through car window filters.
You are often outside in Belgium or you get sun exposure
In this case, Julian Lhoir considers it less necessary to continue vitamin D supplementation. “If you spend the whole day outside in a tank top and are exposed to the sun, or if you’re enjoying sunny days on the Belgian coast in a swimsuit, you may not need to supplement as much.”
However, it’s important to note that excessive vitamin D is quite rare. Laboratories recommend maintaining a minimum blood level of 30 nanograms per milliliter. To be healthy, aiming for between 60 and 80 nanograms is ideal. “To give you some context, many Belgians have levels between 7 and 12 when tested…” Toxicity doesn’t become a concern until levels exceed 150, indicating a significant safety margin.
Who should pay special attention to their vitamin D intake?
- Pregnant women: “Pregnant women have higher needs, and since they are advised against sun exposure, it’s essential for them to take supplements.
- Infants and children: “Vitamin D has been given to babies since they leave the maternity ward, usually in drop form. We often stop once the child is weaned or older, even though they still require it.
- Older adults: “They experience greater bones’ fragility.
- Additionally, individuals who frequently fall ill or have a history of cancer should be cautious.
15 to 30 minutes of sun exposure
How long should you be in the sun in Belgium to obtain your daily vitamin D? Several factors contribute to this answer, primarily your skin type. On average, at our latitude, it’s recommended to get sun exposure for between 15 minutes (for lighter skin) and 30 minutes (for darker skin) around midday to generate vitamin D. “However, it’s always a trade-off between the benefits and the risks. While sun exposure is beneficial for vitamin D production, it can also lead to skin cancers.
Symptoms of Vitamin D Deficiency
“Many individuals report fatigue when they lack vitamin D,” states pharmacist Julian Lhoir. Deficiency can also result in lowered immunity, weaker bones and teeth, cramps, and overall reduced fitness.
Julian Lhoir points out that to determine your exact vitamin D level, you can undergo a blood test covered by your health insurance.
What form of vitamin D is preferable?
The pharmacist recommends either drops or small capsules that can be swallowed or chewed.
When should you take supplements?
Vitamin D should ideally be consumed with the evening meal for better absorption.
What dosage is appropriate?
It largely depends on your size and health conditions. Consult a doctor or pharmacist to ensure your intake meets your specific needs.
Text: Margot Houget
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Vitamin D plays a major role in strengthening our immune system. However, many Belgians suffer from a vitamin D deficiency. Should we therefore continue to supplement even in the summer?
As soon as summer starts, we tend to stop taking vitamin D altogether… But that’s not necessarily the right thing to do!
67% of the Population in Serious Deficiency
As a reminder, the main natural source of vitamin D comes from exposure to the sun. To a lesser extent, it is also found in certain foods. According to the latest data from the group EG – state, 67% of the population is seriously deficient in vitamin D during winter. The main reason? The lack of sunshine in our country! Hence the importance of supplementing during the winter period.
But what about summer? Can the few rays of sunshine in our country be enough to meet all our needs? Should we say stop to our vitamin D supplements as soon as the good weather arrives?
We’re All Different
It is important to keep in mind that many factors impact the body’s ability to absorb vitamin D under the action of sunlight. For instance, one of the most important variables is skin color. The lighter the skin, the faster it will synthesize vitamin D; however, the light-skinned are also more prone to sunburn. Darker skin, on the other hand, requires longer exposure to sunlight to absorb the same quantity of vitamin D.
Additionally, our lifestyles vary significantly, affecting our exposure to the sun. Some individuals spend most of the year soaking in the sun, while others have minimal contact with sunlight.
You Are Staying in Belgium This Summer
If you remain mainly in Belgium and spend a lot of time indoors, Julian Lhoir, a pharmacist at Tenbosch pharmacy in Brussels, recommends continuing to take vitamin D. “There is no reason to stop taking vitamin D supplements in the summer. Otherwise, we risk experiencing a drop in its blood concentration. It’s better to maintain a kind of plateau rather than yo-yo effects. A good vitamin D level is already a good basis for having an immune system that functions well.”
“A good vitamin D level is already a good basis for having an effective immune system.”
Keep in mind that a casual stroll on the sidewalk after work will likely not be sufficient to meet your daily intake requirements. Similarly, while driving, vitamin D does not penetrate window filters.
You Are Often Outside in Belgium or Going to the Sun
If you’re outside in a tank top all day or spending time on the beautiful Belgian coast in a swimsuit, then according to Julian Lhoir, it may be less necessary to continue with vitamin D supplements. “If you’re adequately exposed to the sun, your need for supplementation decreases.”
However, remember that excessive vitamin D is very rare. Laboratories recommend maintaining a minimum level of 30 nanograms per milliliter of blood. For optimal health, a range of 60 to 80 nanograms is ideal. Many Belgians score between 7 and 12 when tested. Only above 150 do we start talking about toxicity, leaving a large margin for healthy intake.
Who Should Pay Particular Attention to Their Vitamin D Intake?
- Pregnant Women: “Pregnant women have higher needs, and since they are advised to limit sun exposure, it’s essential to take supplements.”
- Babies and Children: “Vitamin D is provided to babies shortly after birth in the form of drops. We often stop once the child is no longer breastfed or has grown, but they continue to need it.”
- Elderly People: “They experience greater bone fragility.”
- Those who are frequently ill or have had cancer should also be vigilant.
Between 15 to 30 Minutes of Exposure
How long should you expose yourself to the sun in Belgium to achieve your daily intake? Several factors play a role, such as skin type. However, as a general guideline, in our latitudes, it’s recommended to spend between 15 (for lighter skin) and 30 minutes (for darker skin) in the sun around lunchtime to optimize vitamin D production. “It’s a delicate balance between the benefits of sun exposure for vitamin D and the risks of skin cancers,” explains Lhoir.
Symptoms of Vitamin D Deficiency
“Many people report fatigue when they are deficient in vitamin D,” notes pharmacist Julian Lhoir. Deficiency may also lead to lowered immunity, weak bones, cramps, and an overall decline in health.
Julian Lhoir emphasizes that a simple blood test can help ascertain your vitamin D levels, which is typically reimbursed by health insurance.
What Form of Vitamin D Should Be Preferred?
The pharmacist suggests opting for drops or small capsules, either swallowable or chewable.
When Should You Take Supplements?
Vitamin D should ideally be taken with the evening meal to ensure better absorption.
At What Dose?
Supplement dosages depend on your body size and any underlying conditions. Consult a healthcare provider or pharmacist to ensure you have an intake that suits your specific needs.
Text: Margot Houget
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