In autumn and winter, we tend to become especially home-oriented. When it is unpleasantly cold, grey, and wet outside, our own four walls beckon with a warm blanket, a comfortable sofa, and a soothing cup of tea. A lovely thought. However, physical activity outdoors, despite the cold in autumn and winter, should not be neglected. A good reason for this is our vitamin D balance.
Support for the body
Vitamin D is important for our health. It is involved in numerous metabolic processes and plays an important role in strong bones, strong muscles, and a stable immune system. The "sunshine vitamin" is important, among other things, because it supports your intestines in the absorption of calcium and phosphate. It promotes bone metabolism and mineralizes the bones. Without vitamin D, calcium, which is so important for the bones, could not be stored.
Studies on vitamin D
Studies also indicate that vitamin D promotes the immune system by activating certain immune cells. A 2015 study even shows that vitamin D can play an important role in the fight against cancer. The results can be found in the journal "Science Translational Medicine." Several studies also address the connection between vitamin D deficiency and depression.
How much vitamin D do I need?
Supplemental intake may be important if the daily requirement of five micrograms per day for people aged 65 and over is not met through diet and sunlight exposure. In particular, patients with an increased risk of heart and vascular diseases should ensure they are adequately supplied with the "sunshine vitamin."
For older people and individuals who rarely or never spend time outdoors, a supplement of 20 micrograms is recommended.
Where can I get the sunshine vitamin in autumn and winter?
• Get out into the fresh air when the weather is good: Soak up sun rays in autumn and winter. That is easier said than done when the days outside are short and dark. Nevertheless, when the sun is shining, you should spend your free time in nature. This is because more than 90% of the vitamin D in our body is produced in the skin through sunlight. Even when the sun is hidden behind clouds, you still receive rays that promote your vitamin D production!
- Through a balanced diet: We obtain about 10 percent of our vitamin D balance through our food. This vital vitamin is found primarily in these foods: fatty deep-sea fish like salmon and mackerel, especially high amounts in cod liver oil, liver, cheese, beef, margarine, eggs, and mushrooms.
- Targeted dietary supplementation: Between October and March, it makes sense to consider a dietary supplement because the weather at our latitudes does not guarantee regular sunlight. The sunshine vitamin is available in various forms: for example, as tablets, effervescent tablets, sprays, and drops.
• You can find more on the topic of vitamin D here.
