Sun vitamin
How much vitamin D do we really need?
Vitamin D is essential – if only for the bones. But how much is enough? And what happens in the event of a deficiency? A look at recommendations and dangers.
There is probably a reason that these first warm sun rays attract us almost magically after a long winter. Almost everyone feels better on the sun. Happiness hormones are released and we suddenly feel more alert. But something else happens when we expose our bodies to the sun: something we need arises: vitamin D.
How much vitamin D is necessary?
Once the skin has produced it, vitamin D promotes calcium intake from food and installing the mineral into the bones. In addition, it probably has a positive impact on the cardiovascular system, muscles and immune defense. In short: sufficient vitamin D supply is important.
But what exactly does that mean?
The German Society for Nutrition (DGE) estimates that children and adults need 20 micrograms (20 µg) vitamin D per day for their bone health. In order to cover this need, it is usually enough to stay outdoors regularly. The diet also contributes a small proportion. A good source are, for example, fat fish such as herring, mackerel or salmon.
Who is at risk?
There are more difficult to achieve the necessary quantities.
- People with dark skin color, for example, need significantly more UV-B radiation to be able to produce sufficient vitamin D.
- Babies cannot yet form enough vitamin D. In addition, your sensitive skin must be protected from sunlight. Therefore, vitamin D drops or tablets are prescribed by the pediatrician in the first year of life.
- In old age, the skin produces less vitamin D. In addition, sick and older people often don’t go to the door. Certain drugs additionally affect the effect of vitamin D.
- People who, for cultural or religious reasons, only go outside with completely covered bodies can often not produce enough vitamin D either.
How can I find out whether my vitamin D production is sufficient?
If you want to be sure, the family doctor can ask for a determination of the calcidiol value in the blood serum. Calcidiol is a preliminary stage of vitamin D in the body. Sometimes there is talk of 25 hydroxyvitamin D what is the same. For the test, however, you have to pay for yourself if there is no suspicion of a defect. The laboratory costs for a vitamin D determination are around 30 euros for insured persons. In addition, there are costs for medical advice and blood sample.
Although there is no uniform test method or agreement on the optimal serum level – there are gross guidelines that you have agreed on in Germany and on which you can orient yourself.
- Afterwards, one speaks of a vitamin D undersupply in permanent serum concentrations of the marker 25-hydroxyvitamin D below 30 nanomol per liter of serum (30 NMOL/L) or 12 nanogram per milliliter serum (12 ng/ml). Such a value is associated with an increased risk of bone problems such as osteoporosis. In Germany, around 15 percent of adults were in this area in older measurements. According to the Robert Koch Institute (RKI), there is a real vitamin D deficiency if, in addition to the low values, there are already symptoms, such as bone disease.
- If the measured value is 30 to 50 NMOL/L (12 to less than 20 ng/ml), a suboptimal supply is based. In this category, around 40 percent of German adults were found in the studies.
- If you reach 50 nanomol per liter (20 nanograms per milliliter), one speaks of good care.
- Values over 125 nanomol: perhaps there is already a harmful oversupply. , but only if you consume too high doses of nutritional supplements. The consequences then range from loss of appetite and vomiting to kidney damage or cardiac arrhythmias.
Good to know: A rather low vitamin D value in winter is not necessarily a matter of concern. Because the vitamin D concentration fluctuates in the blood. It drops in the winter months, while it rises in summer with intensive UVB radiation. The liver and fat cells then store the vitamin so that the body can use its supplies in the sun’s low times. If the body, on the other hand, produces too little vitamin D dietary supplements can compensate for the undersupply – in consultation with the doctor.
nis
Source: Stern
I’m Caroline, a journalist and author for 24 Hours Worlds. I specialize in health-related news and stories, bringing real-world impact to readers across the globe. With my experience in journalism and writing in both print and online formats, I strive to provide reliable information that resonates with audiences from all walks of life.
