Vitamin D Is one of the Fat-soluble Vitamins and can be produced by the human body itself but also absorbed through food. However, the diet has little influence (approx. 10-20%) on the vitamin D household.

Among other things, vitamin D contributes to a normal function of the Immune system At, plays a crucial role in the Cell division And is important for the Muscle function, bone And Teeth . Above all, vitamin D regulates the intake of Calcium Im Gut Which is ultimately important for the Bone mineralization Is.

As already mentioned, vitamin D can be taken from humans themselves Synthesized Will be. This synthesis takes place in the skin and depends on the UV radiation Of the sun. The dose of UV radiation and also the synthesis both depend on many factors. So the synthesis depends on the geographical breadth, weather, the season, the skin type, the clothing and also cosmetic treatment of the skin.

Vitamin D deficiency usually arises from the fact that the skin is too rarely exposed to the sun. Namely, the body needs UV light for the body's own production of vitamin D3.

There are many symptoms of vitamin D deficiency, because the body needs vitamin D for a wide variety of processes. One of its main tasks is bone health. Vitamin D also supports the immune system, muscles and hair, for example.

Here are some possible effects of vitamin D deficiency:

-Hair loss

-Increased susceptibility to infection

-Muscle weakness, muscle pain, body aches

-Impaired bone mineralization (rickets in children, osteomalacia in adults) with bone pain and deformation

-Neuromuscular hyperexcitability (tetany) due to calcium deficiency as a result of vitamin D deficiency with discomfort (e. g. of the lips and fingers), muscle cramps, migraines, etc.

Anyone can absorb vitamin D through their diet. It is one of the fat-soluble vitamins and comes mainly in food Of animal origin Before (e. g. Salmon, tuna, herring). But also in low concentrations as in Milk And Dairy products Or Egg Yolk Is Vitamin D3 To be found. But also in plant foods such as mushrooms, vitamin D is found. However, these are Vitamin D2 .

This depends mainly on gender and age, as well as various other factors, such as whether you are pregnant, breastfeeding, whether you have any medical conditions or how you are eating.

The German Nutrition Society (DGE) recommends a daily amount of approx. 20 µg. However, it must be mentioned that the data provided by the DGE are recommendations and not maximum quantities.

For more information to determine your exact needs, see: https://www.dge.de/wissenschaft/referenzwerte/tool /

Too much vitamin D can also lead to health consequences. However, there is no need to worry about an overdose of vitamin D due to exposure to the sun or the diet. In the case of additional supplementation of vitamin D, however, you should speak to the doctor beforehand to avoid possible health consequences. These would be e.g. Vomiting, nausea, feeling weak, headache, nervousness or, in the worst case, an overdose can even lead to kidney stones and damage.