Vitamin D is also known as the sunshine vitamin. This vitamin is produced in the skin by sunlight. With the colder, grayer months just around the corner, you might be wondering if you're producing enough vitamin D during this time. Moreover, it's much harder for some population groups to absorb this vitamin through the skin or get enough of it daily. To prevent you from developing a deficiency, we've researched how this vitamin works and when you need a little extra. To make health as easy and understandable as possible for you!

Vitamin D: how does it work?

Vitamin D is a fat-soluble vitamin and one of the few vitamins the body can produce itself. By absorbing UV radiation from the sun, vitamin D3 (cholecalciferol) is produced in the skin. You need to expose your face and hands to the sun unprotected for about 15 to 30 minutes every day to produce sufficient vitamin D. The time your skin needs depends on your skin type.

Vitamin D & nutrition

You can also get vitamin D through food. Animals, like humans, absorb the vitamin through their skin, so eating animal products contributes to your daily dose of D3. Oily fish, for example, is a great source. Vitamin D2 (ergocalciferol) can be obtained from fungi and mushrooms. Both forms function in our bodies, but D3 has a stronger and more active effect than D2.

For everyone under 70, the recommended daily amount is 10 mcg of vitamin D. Those over 70 are advised to get 20 mcg per day.

Effects of vitamin D

Vitamin D has many functions in the body. Among other things, it contributes to the absorption of calcium and phosphorus from your diet. This is linked to its positive effects on your bones, teeth, cells, and muscles. It also supports the immune system and contributes to normal resistance. All in all, vitamin D has enough health benefits to make it a good idea to get enough of it daily.

Risk groups

In general, when the sun doesn't shine or shines less, or when someone spends less time outdoors, you get less vitamin D and the risk of a vitamin D deficiency is higher. In addition, there are several population groups that should pay closer attention to their vitamin D intake as a precaution:

Vegans and vegetarians

As a vegan or vegetarian, you choose not to eat meat. Because the most active form, D3, is absorbed from animal products, they are more at risk of deficiency. Fortunately, there's a plant-based alternative; D3 can also be obtained from specific algae. This source is used in many plant-based supplements, including our Yummygums Sunny D3 . In addition, vitamin D is added to many vegetarian and vegan products, such as margarine and plant-based milk.

People with tinted (dark) skin

People with tinted (dark) skin produce vitamin D more slowly. They need higher or longer UV radiation for the same amount of vitamin D. In warmer countries with more sunlight, they experience less of this problem.

Pregnant women, young children and the elderly

As mentioned earlier, vitamin D is important for calcium absorption, which contributes to stronger bones. This is incredibly important for the woman's physical well-being during pregnancy and for the development of the child. It's generally recommended that your child take vitamin D until the age of four.

The same applies to older adults; sufficient vitamin D is important for their bones and muscles. Because we want to live fit for as long as possible, it's a good idea to take extra vitamin D3.

Covering clothing, little time outdoors and vitiligo

Those who spend less time outdoors or get little sun are advised to pay extra attention to getting enough vitamin D. This can be done through supplements or diet. People with vitiligo need to apply more sunscreen and thus receive less UV radiation. They are also advised to get enough vitamin D in other ways.

How do I recognize a vitamin D deficiency?

Certain age groups may experience symptoms related to a vitamin D deficiency. If you experience these symptoms, it may be helpful to visit your doctor.

In children, vitamin D deficiency can manifest as abnormal skeletal growth, also known as rickets. As a result of vitamin D and calcium deficiencies, weak bones and muscles can develop as the child grows. An example of this is bow-legs.

A vitamin D deficiency can lead to osteoporosis, muscle weakness, or weakened teeth in older adults. This increases the risk of falling or fractures. There is also a risk of vertebral collapse.

If you feel tired, this could be a sign of a deficiency. The winter blues are an example of this; due to less sunlight, you feel less energetic or tired. Experiencing muscle and/or joint discomfort or weakened immune system can also indicate a deficiency.