2023-05-03 14:54:35
day of the sun
Vitamin D has a direct influence on the muscles and bone density – but only 10-20% of the requirement can be covered through food. The most important source is sunlight.
In a scientific sense, vitamin D is not a vitamin but a hormone because the body can produce it itself. According to that University Hospital Zurich our skin can produce the hormone D (vitamin D) through sunlight. Only 10-20% can be ingested through diet, especially oily fish, eggs, dairy products, mushrooms and avocados. Although vitamin D is important, 50% of the Swiss population is deficient – how does this happen?
European winters and genetic conditions
A central reason for vitamin D deficiency is the insufficient intensity of the sun throughout Europe from November to May. Distributed throughout the year, people generally spend too little time outdoors.
There is also a dilemma between sun protection and vitamin D production. Sunscreen inhibits the production of vitamin D but is very important for preventing skin cancer.
Another factor in vitamin D deficiency is age – as we age, the skin’s production of vitamin D decreases. According to the University Hospital Zurich, age-independent factors for lower vitamin D production are darker skin tone, obesity and poor nutrient absorption in the intestine (malabsorption).
Consequences of a vitamin D deficiency
Vitamin D influences the absorption of calcium in the intestine and controls its incorporation into the bones. Thus, according to the University Hospital Zurich, an increased intake of vitamin D leads to a strengthening of the bones. In addition, vitamin D has a direct influence on muscle strength. If there is a deficiency, the muscles become weaker and the bones more brittle.
In addition to the physical symptoms of vitamin D, the psychological consequences should not be neglected – vitamin D deficiency can lead to depression and mood swings. But there is none scientific Relationship between seasonal depression, also known as winter depression, and vitamin D deficiency.
More vitamin D – fewer falls?
According to a study by the University of Zurich, 80% of all older people with hip fractures have a vitamin D deficiency. The risk of falls and vitamin D deficiency are linked – when there is a deficiency, muscles are weaker and people fall more often. In addition, the bone density is lower, which increases the risk of a bone fracture. It is therefore worth supplementing vitamin D for older people. It is best to discuss this with your family doctor.
Vitamin D production in animals
Unlike humans, animals cannot produce vitamin D themselves and are entirely dependent on their dietary intake. Liver, egg yolk and high-fat fish contain a lot of vitamin D. Fish oils, such as cod liver oil, also contain a lot of vitamin D.
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