And it’s not just a deterioration in mood that many people feel as the days get shorter and shorter. We are talking about a prohormone produced by the body and activated by UV radiation. It’s more commonly known as vitamin D.
To understand how important this vitamin is to us, let’s take a closer look at how it works.
1. Strong bones
Vitamin D has a strong influence on our skeletal system from the very first years of life. That’s because it is responsible for the regulation of calcium and phosphorus. This means it supports the growing body in building bones (which is why it is so important to monitor vitamin D levels in children) and then ensures the right bone mass density, protecting us against osteoporosis and fragile bones that are prone to fractures. From a young age, we are told that calcium plays a primary role in strong bones – and it does, but it is vitamin D that helps calcium to be effectively absorbed from the gastrointestinal tract and remain in balance with phosphorus. Don’t forget that teeth are also bones – a beautiful smile is also partly due to vitamin D.
2. Cold relief
One of the reasons we have greater immunity in the summer is the availability of sunlight – a natural vitamin D “trigger”. It helps the immune system protect us more effectively against colds and, if they occur, ensures that they are mild. Importantly, vitamin D is not only anti-inflammatory, but also anti-allergic, so it helps the body cope both with traditional colds and allergy-related cold symptoms.
Immunity is also supported by vitamin C, which you can read more about HERE.
3. Baby on the way
The effect of vitamin D on the mother and baby is extremely strong. It protects mothers against, among others, gestational diabetes, eclampsia, glucose intolerance and bacterial vaginitis. The baby, in turn, may experience the effects of a vitamin D deficiency for many years to come in the form of allergies, childhood diabetes and even osteoporosis. Therefore, it is helpful to regularly monitor the level of vitamin D during pregnancy and supplement it at a dose recommended by the doctor.
4. Greater well-being
Vitamin D also supports the proper functioning of the nervous system and has a significant effect on well-being – it is responsible for the release of serotonin and dopamine into the brain. It is no coincidence that we feel a bit “blue” in the autumn. Studies have also shown links between vitamin D levels and depression – persistent deficiencies can contribute to the disease and, in the case of an existing depression, aggravate its symptoms. Moreover, chronic stress can lead to vitamin D deficiencies as effectively as a lack of sunshine, which creates a kind of vicious circle.
5. A toned physique
Although vitamin D supplementation has not been shown to accelerate weight loss, researchers agree that there is a link. For example, it has been shown that obese people produce less vitamin D than those with normal weight, and that they are “imprisoned” in adipose tissue without the possibility of systemic activity. Vitamin D deficiency also has a very negative effect on insulin secretion and, as a result, promotes diabetes (both type II and type I).
In short, vitamin D is crucial to human functioning from conception to old age. The good news is that for a part of the year we are able – if we are generally healthy – to assimilate it spontaneously. All it takes is a dozen minutes or so in the fresh air with our arms and legs exposed to the sun’s rays to get your daily dose. Unfortunately, in our climate this period is very short, hence the need for supplementation.
Where can you find vitamin D?
It is said that oily sea fish are an excellent source – and rightly so. In fact: 100 grams of eel contains as much as 1,200 IU of the “sunshine vitamin”. Wild salmon or herring is also a good choice for those who want to supplement vitamin D naturally. You can also take fish oils.
What if you don’t like fish or don’t eat them for other reasons? Ripened cheeses and eggs are also great sources of vitamin D. And even milk.
Does that mean vegans are at a disadvantage? Not necessarily. Vitamin D is also present in mushrooms. Morels contain as much as 200 IU/100 g.
Usually, however, even a well-balanced diet may not provide enough “sunshine vitamin” without actual sunshine. That’s why it’s a good idea to check your vitamin D levels and supplement accordingly. Preferably after consulting with a doctor. Excess vitamin D is as harmful as a deficiency – it can even cause heart problems or kidney stones. So take supplements wisely and...
…only until spring.