In the dark season we are often tired and lacking in drive – a lack of vitamin D in the body could be responsible for this. For many people it is not clear whether vitamin D should be taken and if so, in what quantity. When a vitamin D deficiency occurs and what ways there are to compensate for it, you will learn in this article.
Vitamin D3 in general
Vitamin D is produced in the body by sunlight. Sunlight is responsible for the cells that sit in the skin to produce vitamin D. UVB rays are relevant in sunlight. When these rays hit the skin, the body starts to produce the vitamin. Further processes are then necessary in the body to make the vitamin available.
The optimal value
Vitamin D should have a certain size in the body. According to a study in Europe, the average value for an adult is 24 ng/ml in summer and only 8 ng/ml in winter. Compared to countries around the equator, these values are very low. There the average values are between 50 and 90 ng/nl. The optimal value is 80 to 100 ng/ml, from 150 ng/ml the vitamin has a toxic effect.
Effects of a Defect
Various processes in the body are severely affected by a lack of vitamin D. The immune system and bone metabolism are most affected. Vitamin D activates the immune system, helps to activate the macrophages and helps to regulate inflammation. If too little of the important vitamin is present, chronic inflammation and disturbances in bone metabolism develop, which can lead to osteoporosis. In addition, problems in muscle metabolism can occur, resulting in twitching, pain and weakness of the muscles. Psychological symptoms and allergies, such as an allergy to the sun, are also possible. Many people become ill in winter because the vitamin D level is usually lower than in summer. The immune system cannot function properly without the vitamin and is weakened. For cancer prophylaxis, values above 50 ng/ml are required, for a well-functioning immune system even above 60 ng/ml. Calcium is only sufficiently absorbed in the intestine from a minimum amount of 30 ng/ml. In order to represent a reasonable calcium balance, even 40 ng/ml are necessary.
Absorption of vitamin D by the sun
Some people spend a lot of time in the sun and still suffer from deficiency symptoms. In order to absorb vitamin D through sunlight, the correct year and time of year must be chosen. From May to October, the midday sun from eleven to four o’clock in the afternoon is the best time for intake. At these times, the sun is high enough in the sky for the UVB rays to reach the ground. When the sun is lower, the rays are lost in the atmosphere because the path to the ground is too long. About five to twenty minutes a day in the sun is enough to keep the vitamin D balance. However, even those who manage to stay in the sun regularly cannot necessarily produce enough vitamin D.
Identifying a deficiency
A deficiency can be detected by a blood test at the therapist. For this purpose the 25-OH value is determined. This should normally be between 50 and 80, if this is not the case, vitamin D must be added.
Intake of missing vitamins
There are two ways to replenish the vitamin balance. However, this is only possible in small quantities through diet, so a preparation should be taken. The book “Healthy in seven days” by Dr. med. Raimund von Helden contains a formula for the exact calculation of the amount to be taken. On the one hand it is calculated which quantity must be taken to reach the target value and on the other hand to maintain it.
When taking vitamin D, calcium is absorbed in the intestine. The body needs magnesium to transport it to the bones and to be able to metabolise it correctly. In addition, vitamin K2 is necessary to transport vitamin D to the bones. It is recommended to take vitamin D with vitamin K12 preparation. If not enough magnesium is taken in with food, it can also be taken as a supplement.
The optimal dose for adults from October to May is 5000 units per day. This amount and an additional 100 micrograms of K2 should be taken every morning. For small children up to kindergarten age the dose is 500 to 1000 units, from kindergarten age to school age 2000 units, up to 14 years 4000 units. Afterwards 5000 units can be taken. The respective amount of K2 must be taken.
In Europe, deficiency symptoms are not uncommon and should be taken seriously. In order to maintain your health, it is extremely important to support the body with the administration of vitamin D when necessary. If you are not sure whether there is a deficiency, you can simply have your therapist test it in your blood.
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