It hits us hard, especially in winter: we are sick more often and more severely than usual, have to struggle with the long periods of darkness and the cold, are tired, listless and grumpy. Is this normal or are these signs of vitamin D deficiency?
Vitamin D is an essential vitamin that our body can also produce itself. For this it needs the UV radiation of the sun; However, the light intensity and angle of incidence must be right so that the light absorbed through the skin can also be converted into vitamin D. The conditions for this are optimal in midsummer.
However, many of us cream ourselves – and rightly so! – with sun protection, so that the UV light can hardly really penetrate the skin and therefore less vitamin D is produced. However, that does not mean that we should stop using sunscreen, on the contrary, because protection once morest skin cancer is elementary.
According to the Robert Koch Institute (RKI), we cover 80 to 90 percent of our vitamin D requirement by spending time outdoors, i.e. when our body produces it itself. “Nutrition contributes (…) only a relatively small part to the vitamin D supply. One reason for this is that only a few foods contain significant amounts of vitamin D (e.g. oily sea fish, certain offal, edible mushrooms, eggs), which are consumed in Germany only rarely or in small amounts,” writes the RKI.
The probability of having a vitamin D deficiency is therefore relatively high. The RKI differentiates between low values and an actual deficiency. This is characterized by the lack of vitamin D “over a longer period of time”, and as a result there are deficiency symptoms such as “deformation of the supporting bones, bone pain and muscle weakness as well as loss of strength”. Osteoporosis is probably one of the most well-known consequences.
According to RKI surveys, around 15 percent of adult Germans have a vitamin D deficiency, and around 40 percent have suboptimal supplies “with possible consequences for bone health”. So their values are low. In contrast, a good 44 percent of the adult population is considered to be well cared for.
Why is vitamin D important?
dr Ulrike Thieme, specialist in neurology and medical director at the online medical practice ZAVA, says: “Vitamin D contributes significantly to the function of the immune system. It affects muscle strength and plays an important role in healthy bones and teeth.”
Vitamin D promotes the absorption of calcium and phosphate from the intestine and consequently the incorporation into the bones. “It thus plays a key role in bone mineralization,” summarizes the RKI.
Vitamin D is a fat-soluble vitamin and is stored in the body. In this way we can build up a depot in midsummer, which we can draw on in the darker months. At the same time, this is also the reason why you can poison yourself with vitamin D if you take too much of it as a dietary supplement. Signs are, for example, vomiting, nausea, abdominal cramps, loss of appetite.
How do I know if I have a vitamin D deficiency?
According to the Zava doctor, the clear signs of a low vitamin D level are fatigue, sleep disorders, lack of concentration, hair loss and an increased susceptibility to infections or joint pain. If you have such symptoms, you should seek medical advice.
The vitamin D value can be determined in the blood. For this purpose, you can have your family doctor take blood, which is then examined in the laboratory. As a rule, you have to bear the costs (regarding 20 to 30 euros) yourself, the insurance company only pays in a few exceptional cases, which must be medically justified.
But there are also so-called test kits for at home. These can be bought online, for example (from around 25 euros). A so-called lancet is included, i.e. a small prick with which you can prick your finger and draw blood yourself. You have to place a few drops of blood on a card and then let it dry. Then you can send it to the lab. You usually get the result within three to five days.
In addition to other online portals such as fernarzt.com or teleclinic.com, Zava also offers such tests, combined with an anamnesis sheet and an followingcare consultation (costs: 39 euros). First, patients have to answer a few relevant questions that will later help to evaluate the results. If it is then determined that a vitamin D deficiency is likely, the test kit will be sent by courier.
With the enclosed return box, you can then send the whole thing to one of the partner laboratories. The results and the corresponding medical advice can be viewed in the patient account following three days. The digital conversation is also necessary if necessary, for example if you have further questions. Privately insured persons can have their expenses reimbursed by their insurance company.
What can I do once morest a vitamin D deficiency?
In order to increase the concentration of vitamin D or keep it high, you should spend as much time outdoors as possible. “Vitamin D formation is only possible from March to October in this latitude. During this time, the body is able not only to cover acute needs, but also to build up vitamin D reserves in fat and muscle tissue for the winter months,” says the RKI.
And further: “In order to counteract low vitamin D levels all year round, current recommendations suggest exposing your face, hands and arms to the sun two to three times a week between March and October and without sun protection. For sufficient vitamin D synthesis, it takes half the time that sunburn would otherwise occur without protection.” If you are outside for a longer period of time, please wear sunscreen!
By the way, staying in bright rooms is not enough, as Dr. Ulrike Thieme from Zava clarifies: “Vitamin D is formed from UV-B rays that do not penetrate through window panes. Even going to the solarium is useless, because the devices primarily emit UV-A radiation, which increases the risk of skin cancer and premature skin aging.”
Instead, experts recommend making sure to include vitamin D in your diet. Since this is primarily found in animal products, vegetarians and especially vegans have an increased risk of developing a vitamin D deficiency. If you like, you should eat oily fish (salmon, herring, mackerel), meat, egg yolk, avocados or dairy products to get at least a little vitamin D in the months when there is little light.
Does it make sense to take vitamin D as a dietary supplement?
“Vitamin D supplements can help if a deficiency cannot be compensated for in any other way. However, I strongly advise once morest going it alone and taking a thumbs up,” says Dr. Ulrike Thieme. “Whether and in what dosage a treatment with vitamin D preparations makes sense should first be determined by a blood test and then discussed with a doctor.”
Various forms of vitamin D can be bought in drugstores, pharmacies and on the Internet. It is tempting to swallow them on suspicion and thus counteract an assumed deficiency. However, this can “lead to an acute or gradual overdose (intoxication),” warns the RKI. So it’s better to leave it alone and go for a long walk instead – it’s good for the whole body!
