A vitamin D deficiency can be a problem, especially in winter: Because there is little sun, our body cannot produce enough vitamin D. Here you can find background information and tips.
Vitamin D is also known as the sunshine vitamin. The body can produce it independently, but requires radiation from the sun to do so. So while you usually have a good supply of vitamin D in the summer months, vitamin D levels often drop in the autumn and winter months.
Especially in our latitudes, the duration and intensity of the sun in winter is often not enough for the body to produce enough vitamin D independently. According to Netdoktor, if the supplies from the summer are used up, a vitamin D deficiency can occur.
Vitamin D deficiency: symptoms
According to Netdoktor, a vitamin D deficiency initially manifests itself through non-specific symptoms:
- There may be an increased susceptibility to infections because vitamin D supports the immune system. So if you have frequent colds or flu, this could be a sign of a vitamin D deficiency.
- Lack of concentration, chronic exhaustion and constant tiredness can also occur.
- In addition, increased hair loss can indicate a vitamin D deficiency.
- Lack of vitamin D affects muscle function and bone metabolism. Pain in the back and legs, ribs and joints can therefore indicate a vitamin D deficiency.
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Persistent low mood and depression may be related to low vitamin D levels. The vitamin plays an important role in the production of the happiness hormones serotonin and dopamine.
According to Netdoktor, a chronic deficiency of vitamin D can even promote the following serious illnesses and an unfavorable course of the disease:
- Metabolic diseases (e.g. diabetes)
- Respiratory diseases (such as asthma)
- Autoimmune diseases (e.g. multiple sclerosis)
- Cancer diseases
- Cardiovascular diseases (e.g. stroke or heart attack)
Causes of vitamin D deficiency
According to a report by the RKI from 2016, around 30 percent of adults in Germany do not have an optimal supply of vitamin D. The reasons for this are varied:
- The main reason: the skin absorbs too little sun rays. The body produces vitamin D using the sun’s UV-B rays, says Netdoktor. A vitamin D deficiency can therefore be due to the weather – especially in winter. On the other hand, it’s also because you spend too much time indoors or your skin is covered by clothing.
- Some foods also provide us with vitamin D. However, this is usually not enough. Even with a balanced diet, we can hardly get enough vitamin D from food. According to Netdoktor, an unbalanced diet can still contribute to a vitamin D deficiency.
- Taking certain medications can also negatively affect vitamin D levels.
- During pregnancy and breastfeeding, mothers have an increased need for vitamins and minerals. If this is not met, a vitamin D deficiency can result.
What helps with a vitamin D deficiency?
You can have a vitamin D deficiency diagnosed by a doctor using a blood test. In principle, the German Nutrition Society (DGE) recommends that everyone from the first year of life consume around 20 micrograms of vitamin D per day. To achieve this value, it is sufficient to allow the face, hands and parts of the arms and legs to be exposed to sunlight for around five to 25 minutes in the spring and summer months.
However, from October to March the sun’s rays are no longer sufficient. However, the DGE points out that the body can store vitamin D. He can access this storage in the winter months.
If you have been diagnosed with a vitamin D deficiency, the following tips can help you:
- You can correct other types of vitamin deficiencies through diet. This doesn’t work if you have a vitamin D deficiency, as hardly any food contains sufficient amounts of vitamin D.
- There are also vitamin D preparations. However, the product tests warn against some products. (You can read more about this in our articles Stiftung Warentest warns against vitamin D preparations and Öko-Test vitamin D preparations: often much too high a dose). If you take it regularly, you can overdose on vitamin D. This can disrupt calcium metabolism. Bone and kidney damage can also result. Other symptoms include fatigue, confusion, digestive problems and even cardiac arrhythmias. You can find more information in this article: Vitamin D: Overdose can “impair long-term health”.
- The DGE also advises that the best way to ensure the supply of vitamin D is through the body’s own production.
- You should only take vitamin D supplements if you have been diagnosed with a deficiency. It is best to seek medical advice when choosing the preparation. Stick to the prescribed dosages on the packaging insert or discuss your individual dosage medically.
- Solariums are also not advisable for improving vitamin D production, as the rays do not correspond to the light spectrum of the sun and are therefore not effective. They can also cause damage to the skin.
Revised by Philipp Multhaupt
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