Vitamin D

What is Vitamin D?

Vitamin D is a vitamin that helps our bodies absorb calcium and phosphate from food. These minerals are important for building bones and teeth. In addition, vitamin D plays a role in the functioning of your muscles and supports your defenses against disease. The special thing about vitamin D is that your body can produce it itself when your skin comes in contact with sunlight.

How does your body make vitamin D?

Your skin makes vitamin D under the influence of UV-B radiation from sunlight. It is enough to spend 15 to 30 minutes daily outside with your hands and face uncovered, especially between 11 a.m. and 3 p.m. when the sun is strongest. Even on a cloudy day, your skin still catches enough sunlight to make vitamin D. This is easier in the summer because you often expose more skin to the sun.

If you have fair skin, you make vitamin D faster than someone with dark skin. People with darker or tinted skin therefore often need to take extra vitamin D, because their skin is less efficient at making this vitamin.

Who needs extra vitamin D?

Although your body gets vitamin D from sunlight, many people need extra vitamin D. This is especially true for people who:

• have tinted or dark skin.
• Are not outside every day between 11:00 a.m. and 3:00 p.m..
• Pregnant women.
• Have children up to 4 years of age.
• Women over 50 years of age.
• Men over 70 years of age.

For these groups, it is important to take a daily supplement of 10 micrograms (400 IU) of vitamin D. Even 20 micrograms (800 IU) per day is recommended for those over 70 years of age.

Food and Vitamin D

Although sunlight is the main source of vitamin D, you can also get a small amount through food. Vitamin D is found in foods such as:

• Oily fish (such as salmon and mackerel)
• Liveriver oil (fish oil)
• Beef
• Kaas
• Eyes

In the Netherlands, vitamin D is also added to margarine, low-fat margarine and cooking fats. These additions help you get enough vitamin D, in addition to the sun.

What happens when you are deficient in vitamin D?

A deficiency in vitamin D can have serious consequences for your health, especially for your bones and muscles. In children, a deficiency can lead to abnormalities in bone growth, such as the condition rickets (also called English disease). Children with rickets have weak bones, crooked legs and may lag behind in growth.

In adults and the elderly, deficiency can lead to osteoporosis (osteoporosis) and osteomalacia, a condition in which bones become softer. This can lead to bone pain, muscle weakness and an increased risk of bone fractures. Older people may fall faster and break bones more easily as a result.

There is also evidence that vitamin D deficiency can negatively affect your defenses against viruses and bacteria. Research is under way to investigate possible links between vitamin D deficiency and diseases such as cardiovascular disease, type 2 diabetes and certain cancers. However, there is still insufficient evidence to establish that deficiency directly causes these conditions.

Vitamin D during pregnancy

When you are pregnant, vitamin D is extra important. It contributes to the growth of your baby's bones. Vitamin D deficiency can potentially lead to pregnancy complications such as gestational diabetes or a low birth weight baby. Therefore, pregnant women are advised to take extra vitamin D daily.

How do you get enough Vitamin D?

To get enough vitamin D, it is important to be outside regularly. Try to spend 15 to 30 minutes outside daily between 11:00 and 15:00. Even in winter or on cloudy days, this helps to produce vitamin D. In addition, you can get vitamin D from food and possibly supplement with a supplement.

At the pharmacy you can buy vitamin D without a prescription in the form of tablets, capsules, chewable tablets or drops. For adults under 70, a daily dose of 10 micrograms (400 IU) is sufficient. Over the age of 70, 20 micrograms (800 IU) per day is recommended.

When should you have your vitamin D tested?

In most cases it is not necessary to have your vitamin D levels tested, as long as you follow the advice. But if you experience bone or muscle pain, have difficulty walking or are at increased risk for osteoporosis, your doctor may decide to test your vitamin D levels. If blood tests show you are deficient, you will be prescribed a higher dose of vitamin D.

Our advice?

We can help you choose the right vitamin D supplement. Depending on your age, skin tone and lifestyle, we can advise you on the right dosage. Do you have questions about vitamin D or medications?

Getting enough vitamin D takes good care of your bones, muscles and overall health. Follow the advice, take extra vitamin D if needed and keep us informed if you are unsure about your vitamin D needs.