All About Vitamin D

19 october 2023

Vitamin D is also known as the 'sunshine vitamin'. And for good reason: the primary 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 bodies, effectively building up a reserve. 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 several processes in the body, including:

Blood: Vitamin D helps maintain normal calcium levels in the blood.
Bones: Vitamin D contributes to the maintenance of 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 primarily found in plant sources, while Vitamin D3 (cholecalciferol) is mainly 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 that nowadays there is also a plant-based form of Vitamin D3? This 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's good to spend between 11:00 and 15:00 outside for 15 to 30 minutes daily to produce the most Vitamin D. Keep in mind that sunlight in the Netherlands is often insufficient to produce enough Vitamin D, and 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. Vitamin D is absorbed in the intestines and transported from there to the liver and kidneys, where it is converted into its active form.

Factors affecting Vitamin D absorption:

Skin Colour: Darker skin absorbs less UV rays.
Age: Older people may produce less Vitamin D.
Sun Protection: Sunscreen (SPF) protects the skin from UV rays and therefore also from the production of Vitamin D.

TIP: Spend 20 minutes unprotected, without a hat and sunscreen, in the sun to produce Vitamin D. After that, it's 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 food sources of Vitamin D are:

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 those aged 70 and above, this is slightly higher, namely 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 don't spend much time 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 struggle to get enough Vitamin D through diet or sunlight. Therefore, it is recommended for babies and children up to 4 years old to use Vitamin D, combined with Vitamin K2, as a supplement. Discover why Vitamin D and K are important for babies.

What are the symptoms of a Vitamin D deficiency?

A deficiency in Vitamin D can lead to symptoms such as:

Fatigue
Weak bones
Muscle weakness

What are the consequences of too much Vitamin D?

An excessive intake of Vitamin D can lead to nausea, kidney problems, and elevated 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 consume a lot of Vitamin D, it is a good idea to combine it with Vitamin K2. While Vitamin D facilitates calcium absorption, Vitamin K2 ensures that calcium is directed to the bones. It acts as a 'traffic controller' for 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.