All about Vitamin D

19 october 2023

Vitamin D is often referred to as the 'sunshine vitamin'. This is not without reason: the main source of vitamin D is sunlight. But why is vitamin D so important? Vitamin D plays a crucial role in numerous bodily processes. Read on to discover everything about this essential vitamin, from the different forms to the many health benefits.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that is crucial for the proper functioning of your body. A fat-soluble vitamin is one that we can store in our body and build up a reserve of. Vitamin D plays an important role in various bodily functions, from supporting your bones to aiding your immune system and much more.

What is Vitamin D good for?

Vitamin D is important for various processes in the body, including:

Blood: Vitamin D contributes to normal calcium levels in the blood.
Bones: Vitamin D helps maintain normal bones.
Cell division: Vitamin D plays a role in the cell division process.
Immune system: Vitamin D contributes to the normal functioning of the immune system.
Mouth and teeth: Vitamin D helps maintain normal teeth.
Muscles: Vitamin D contributes to normal muscle function.

What are the different forms of Vitamin D?

There are two main forms of Vitamin D: D2 and D3. Vitamin D2 (ergocalciferol) is mainly found in plant-based sources, while Vitamin D3 (cholecalciferol) is primarily found in animal sources and is produced in the skin under the influence of sunlight. Vitamin D3 is the form of Vitamin D that is best absorbed. Want to know more? Discover everything about which form of Vitamin D is best absorbed.

Did you know there is now a plant-based form of Vitamin D3? It is derived from lichen. Read all about plant-based Vitamin D3 here.

How do you get Vitamin D?

You can get Vitamin D through food, supplements, and exposure to sunlight. It is good to be outside between 11:00 and 15:00 for fifteen minutes to half an hour daily to produce the most Vitamin D. Keep in mind that sunlight in the Netherlands is often insufficient to produce enough Vitamin D, so it is advisable to obtain Vitamin D in other ways.

How is Vitamin D absorbed?

Vitamin D is absorbed in your body through food and exposure to sunlight. You produce Vitamin D best when you are unprotected in the sun, meaning without a hat and sunscreen. Note: do not do this for too long, as the sun is harmful, and using SPF remains important. Vitamin D is absorbed in the intestines and then transported to the liver and kidneys, where it is converted into its active form.

Factors affecting the absorption of Vitamin D:

Skin colour: Darker skin absorbs less UV rays.
Age: Older people can produce Vitamin D less effectively.
Sun protection: Sunscreen (SPF) protects the skin against UV rays and thus also against the production of Vitamin D.

TIP: Go into the sun unprotected, without a hat and sunscreen, for 20 minutes to produce Vitamin D. Afterwards, it is of course very important to protect yourself well against the harmful effects of UV radiation with sunscreen or by getting out of the sun.

Where is Vitamin D found?

Food is a secondary source of Vitamin D, the first and easiest source of Vitamin D is sunlight (UV radiation).

Some dietary sources of Vitamin D include:

Salmon (4.6 micrograms per 100 grams of salmon)
Mackerel (3.3 micrograms per 40 grams of smoked mackerel)
Eggs (0.9 micrograms in a boiled egg)
Beef tartare (0.6 micrograms in a 70-gram piece)

What is the recommended daily amount of Vitamin D?

Some groups, such as young children, the elderly, pregnant women, and people with a tanned or dark skin, need more Vitamin D than they can obtain from sunlight and food. For these specific groups, it is recommended to take a supplement to ensure they get enough Vitamin D.

The recommended amount of Vitamin D is set at an average of 10 micrograms per day. For the elderly aged 70+, this is slightly higher, at 20 micrograms per day.

The table below shows the recommendations for a Vitamin D supplement per group:

Group	Who in this group	Vitamin D supplement in micrograms per day
0-3 years	Everyone	10
4-49 years	With a dark (tanned) skin	10
4-49 years	If you are not much in the sun during the day or cover your skin	10
50-69 years	Everyone	10
70 years and older	Everyone	20
Pregnant women	Everyone	10

Newborn babies and young children under 4 years old have difficulty getting enough Vitamin D through food or sunlight. Therefore, it is recommended for babies and children up to 4 years to use Vitamin D, combined with Vitamin K2, as a supplement. Discover why Vitamin D and K are important for babies here.

What are the consequences of too much Vitamin D?

Excessive intake of Vitamin D can lead to nausea, kidney problems, and increased calcium levels in the blood, which can be detrimental to the body. The acceptable upper limit of Vitamin D is 100 mcg per day for adults. However, an excess of Vitamin D is rare.

TIP: When you take in a lot of Vitamin D, it's a good idea to combine it with Vitamin K2. While Vitamin D ensures the absorption of calcium, Vitamin K2 directs the calcium uptake to the bones. It is essentially the 'traffic controller' of calcium.

Can I use Vitamin D supplements during pregnancy?

Yes, it is even recommended to take Vitamin D during pregnancy. The recommended amount for pregnant women is 10 micrograms per day. Want to know more about supplements during pregnancy? These supplements are important during pregnancy.

In conclusion

Vitamin D is more than just the 'sunshine vitamin'. From supporting your immune system to contributing to strong bones, this vitamin is a true all-rounder.

Do you have any questions? Our health coaches are always ready to provide you with personal advice. Contact us via the online chat or visit one of our stores.