Vitamin D – Use the power of the sun vitamin for your health

Vitamin D is a true all-rounder. For a long time, it was considered a pure bone vitamin and was mainly used to prevent and treat bone diseases. Today we know better. Vitamin D is involved in the smooth functioning of almost all cells and organs. Whether it is the health of the heart, skeletal muscles, pancreas and most other organs or the strength of our immune system – vitamin D is essential. Against this background, it is easy to understand what it means that, according to the RKI, around 15 percent of adults in Germany are insufficiently supplied with vitamin D and around 41 percent are suboptimal.

What is vitamin D?

Vitamin D is a fat-soluble vitamin that your body can absorb both through food and sunlight. There are two main forms: Vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). While vitamin D3 is formed in the skin under the influence of UVB radiation, vitamin D2 mainly comes from plant sources.

The importance for the body

Vitamin D is more than just a vitamin; it acts like a hormone that regulates numerous processes in the body. It promotes calcium absorption, which is essential for healthy bones and teeth. It also plays a role in cell division and supports the immune system to fight off infections. Studies prove the positive effects:

• Promotes a healthy pregnancy
• Strengthens bones and muscles
• Reduces general and cardiovascular mortality
• Lowers blood pressure
• Supports the immune system
• reduces the risk of cancer
• Reduces the risk of type 1 diabetes and improves glucose utilization in type 2 diabetes
• Helps with autoimmune diseases such as multiple sclerosis and Parkinson’s disease
• Improves general well-being

How is vitamin D produced in the body?

Your body can produce vitamin D itself when your skin is exposed to sunlight. UVB rays convert 7-dehydrocholesterol in the skin into previtamin D3, which is then transformed into vitamin D3. However, this endogenous production depends on several factors, such as the time of year, geographical location and your skin color.

Why is it so important?

Vitamin D fulfills many functions in your body that go far beyond simply supporting bone health. It is involved in various metabolic processes and has effects on several body systems.

• Strengthening bones and teeth
  The sunshine vitamin promotes the absorption of calcium and phosphate from food, the two main components for strong bones and teeth. A deficiency can lead to bone diseases such as rickets in children and osteomalacia in adults.
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• Regulation of calcium and phosphate metabolism
  It has the ability to regulate calcium and phosphate levels in the blood. It is therefore crucial for maintaining bone health by ensuring that these minerals are available in sufficient quantities for bone mineralization.
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• Supporting the immune system
  Vitamin D has anti-inflammatory properties and modulates the immune system. It helps fight infections and can reduce the risk of autoimmune diseases. Studies show that adequate levels can reduce the risk of respiratory infections.
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• Influence on muscle and nerve function
  Adequate vitamin D levels are necessary for normal muscle and nerve function. It contributes to muscle strength and can reduce the risk of falls in older adults.

Role in chronic diseases

Vitamin D3 is increasingly associated with the prevention and treatment of various chronic diseases. A deficiency can increase the risk of several serious health problems.

• Heart health
  Vitamin D plays a role in heart health. A deficiency has been linked to an increased risk of cardiovascular diseases such as high blood pressure and heart failure.
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• Diabetes
  Vitamin D could play a role in glucose metabolism and thus influence the risk of type 2 diabetes. Some studies have shown that low levels are associated with poorer insulin sensitivity.
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• Mental health
  There is evidence that it may also play a role in regulating mood and reducing the risk of depression. A deficiency is often associated with depressive symptoms.
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• Autoimmune diseases
  Sufficient vitamin D levels are said to reduce the risk of autoimmune diseases such as multiple sclerosis and rheumatoid arthritis. Vitamin D modulates the immune system and thus reduces inflammation.

Vitamin D deficiency

A deficiency can have serious health consequences. Many people are at risk without realizing it. At-risk groups include people with dark skin, older adults and people who spend little time outdoors. Symptoms of a deficiency can include tiredness, muscle weakness, bone pain and an increased susceptibility to infections. Growth retardation can occur in children. A vitamin D deficiency can be diagnosed by a blood test and there are various approaches to treatment. For example, the regular intake of supplements. There are a few things to bear in mind:

Supplementation

Supplements should always be taken after a precise measurement of the level. Doctors who work holistically draw up an appropriate blood count, which provides information about the micronutrient supply. Vitamin D3 and vitamin K should ideally be taken together because they work closely together in important processes. Vitamin D3 promotes the absorption of calcium from the intestine, while vitamin K ensures that this calcium is transported to the bones instead of being deposited in the arteries or soft tissue. Together they protect against calcium deposits in the blood vessels and at the same time strengthen bone health, and the dosage should be taken in consultation with a doctor.

Make sure you spend enough time outdoors to support your vitamin D production naturally. Even short walks on sunny days can help to increase your vitamin D levels. However, your skin needs to be exposed to sunlight. Sun creams with SPF and sun blockers interfere with natural synthesis.

Is there such a thing as too much of a good thing?

Even though vitamin D is essential, an overdose can pose health risks. Too much can lead to hypercalcemia, which can cause nausea, weakness and kidney damage. Medical supervision is advisable when taking high doses.

Your path to better health

The sun vitamin is a powerful ally for your health. By making sure you get enough of it, you can strengthen your bones, support your immune system and reduce the risk of chronic diseases. Use the power of the sun and a balanced diet to optimize your well-being. Your health is in your hands – make the most of it!