Contrary to what the name might suggest, vitamin D is a hormone – or rather, the precursor to it, a prohormone. The body can produce it itself with sunlight. In this way it differs from a vitamin.
Fulda – Our body produces vitamin D through the UV-B radiation of the sun. Not only that: it also stores it in fat and muscle tissue as well as in the liver. If the storage is well filled, the body can draw on it for a while. The prerequisite is that you spend enough time outdoors. As the days get longer and longer, the possibility of this increases.
That is why vitamin D is so important for our health
What is the “sun hormone” good for? These and other questions are answered by endocrinologist Prof. Dr. Carsten Schmidt from the Fulda Clinic: “Vitamin D has various functions in the body. It stimulates the absorption of calcium and phosphate from the gastrointestinal tract and also in the kidneys, is important for the development of bone cells, and also stimulates the formation of bone matrix and bone calcification.”
And that’s not all: “It is also important in stimulating blood formation and influencing the modulation of the immune system,” says the specialist. Vitamin D is, to put it succinctly, an all-round talent that keeps us fit and healthy.
If we lack the sun hormone, the risk of osteoporosis increases, as reported by the Federal Center for Nutrition (BZfE). The bones then become porous and break more easily.
But soaking up the sun is not that easy. The heat source is not visible for a long time or is not high enough. When the sun bangs down from the sky, dermatologists throw their hands up in horror. Other times we can’t take the time to sunbathe ourselves. Our latitude and the western way of life often put a spanner in the works.
The result: The German Society for Nutrition considers the supply of vitamin D to be often insufficient. This applies in particular to infants, the elderly and people with chronic underlying diseases. Although vitamin D can also be ingested through food (present in larger quantities in fatty fish such as mackerel, salmon or herring), this alone does not cover the requirement.
Vitamin D preparations only if there is a deficiency: otherwise the doctor advises once morest supplements
So should everyone take vitamin D supplements pro forma? Prof. Dr. Schmidt advises once morest it: “General supplementation is not recommended. On the other hand, this should only be carried out in the event of a proven deficiency, if other measures (sun exposure, diet) cannot ensure an adequate supply of vitamin D.” This can be checked by a blood test from the doctor.
Questions and answers regarding vitamin D
When does one speak of a vitamin D deficiency? “Blood vitamin D target levels have been the subject of debate for many years. A deficiency is usually defined as a concentration below 20 ng/ml,” says endocrinologist Dr. Carsten Schmidt. You can have the value measured by your family doctor, for example. However, the laboratory test is not covered by health insurance.
What value should you aim for? “The target value of a good vitamin D supply is usually specified with a serum concentration of more than 20 ng/ml, but there are also recommendations that a target level of 30-60 ng/ml (in older patients sometimes up to 70 ng/ml /ml) formulate.”
Tired and tired – can you “feel” a vitamin D deficiency through symptoms like these? “I would not consider the symptoms described to be typical of a vitamin D deficiency. It is not uncommon for various diseases to result in deficiencies in various nutrients, including vitamins and trace elements, which can ultimately lead to such symptoms. An isolated vitamin D deficiency, on the other hand, is not noticed by those affected,” emphasizes the specialist.
If there is a deficiency, “vitamin D supplements can be used, which are usually recommended at a dose of 800 to 1000 units per day,” says Dr. Schmidt. “With up to moderate vitamin D deficiency, especially with osteoporosis, the dose can be increased to 2000 units per day or 20,000 units per week. In the case of specific diseases, the dose can also be higher if necessary,” says the endocrinologist.
According to Dr. Schmidt ensure a daily calcium intake of 1 to 1.5 grams. “This can usually be ensured through nutrition (e.g. milk and dairy products). Attention should also be paid, for example, to a sufficient calcium concentration in mineral water.” In contrast to vitamin D preparations, UV-B radiation is available free of charge. The motto is therefore: Get out into nature!
You can find more useful articles on the subject of health in our advice section. Among other things, we got to the bottom of the question of whether technology really helps to get healthier sleep. In addition, a Fulda naturopath explained to us how “Clean Eating” works.
