It is said to strengthen our immune system, promote bone development, and even brighten our mood. What is the truth about Vitamin D? It is formed in the skin via UV light, which is why it is also called the "sunshine vitamin." About 90 percent comes from direct sunlight. If the weather plays along, we should definitely take walks in the fresh air. Here is the most important information about the sunshine vitamin.
Vitamin D as a "feel-good" vitamin
Burnout, mood swings, depression. Does this have anything to do with a Vitamin D deficiency? A British university study clearly points to this. The result of the study: Vitamin D lowers the risk of developing mental illnesses such as depression and anxiety in middle-aged people. Those study participants who had higher Vitamin D levels showed a reduced risk of depression and panic attacks. There are many receptors (docking sites) for this vitamin in the brain. That could be one explanation. Equally important: strictly speaking, Vitamin D3 is the precursor to a hormone used to produce serotonin and dopamine in our body, the so-called happiness hormones. But the sunshine vitamin can do much more.
Vitamin D and bones
It is mentioned particularly often in connection with bone development. Here, it works as a team with calcium and Vitamin K2. More precisely, it is Vitamin D3 (cholecalciferol). It supports and regulates the mineral calcium. This mineral is involved in bone metabolism and mineralizes bones and teeth. In many countries, newborns are given additional Vitamin D to prevent a specific bone disease called rickets. Together with Vitamin K2 and calcium, Vitamin D3 strengthens the bones.
Vitamin D and the immune system
Studies indicate that this vitamin strengthens our defenses. Only when enough is present are various immune cells, such as killer cells and defense cells, activated. This allows harmful viruses, fungi, or bacteria to be better intercepted by the immune system. Vitamin D is even used in cancer therapy because it reduces the cell division of cancer cells, as Andreas Jopp writes in "Risikofaktor Vitaminmangel" ("Vitamin Deficiency as a Risk Factor").
Where is it found?
It is contained in both plant and animal foods. Mushrooms, eggs, avocados, and fatty fish such as herring and salmon are good sources.
Between 80 and 90 percent of Vitamin D is formed in the skin via sunlight. The rest comes from food. In summer, we are well supplied with the vitamin through sunlight if we go outside and the sun shines on our bare skin. In autumn and winter, when the days get shorter, we get less daylight. That is why one should pay particular attention to foods that contain the sunshine vitamin during this time of year and spend as much time as possible outdoors.
Do we have too little?
There is a Vitamin D deficiency in Germany: As the 13th Nutrition Report shows, 60 percent of people in Germany are inadequately supplied with Vitamin D. Experts advise taking additional Vitamin D supplements, especially during the winter months, in the months with little sunlight. Due to the climatic conditions, people living in the north should also pay attention to an additional intake in their diet.
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