In the fall months, the days are getting shorter and shorter, which means we are less exposed to sunlight. From April to October, 20-30 minutes a day proves to be enough for our skin to synthesize enough vitamin D from the UV rays of sunlight, but due to the low number of hours of sunshine in the winter months, it is recommended to supplement our diet with vitamin D.
The question is, "But isn't there enough vitamin D in foods?" There are food sources that have a higher vitamin D content, but we would not be able to cover their daily needs from them, even if we consume a lot of them. These foods include oily fish, egg yolks, meat or mushrooms. There are also many products on supermarket shelves that are fortified with vitamin D, such as vegetable butter, breakfast cereals or dairy products.
So we can’t cover our daily need from our diet alone, which is 10 micrograms. It is advisable for adults under the age of 5 to take this vitamin in the form of drops. If you are already taking other vitamins, vegan vitamins, or other multivitamins, you may want to check to see if they already contain vitamin D. The same goes for babies fed a formula under one year of age, as vitamin D may already be added to the formula.
Why do we need vitamin D?
Both our teeth and our bones are living and constantly evolving organs. Minerals are absorbed and dissolved on a daily basis. Vitamin D is essential for the absorption of calcium and phosphorus into our skeletons. So if we regularly eat foods high in calcium, in the absence of vitamin D it is not absorbed into our bones and cells. This vitamin also plays an important role in protecting the muscles, preventing eel disease, osteoporosis and falls in old age. In addition, vitamin D also plays a role in regulating 3% of the human genome (1).
Vitamin D and immunity
According to new promising research, taking high doses of vitamin D can help our bodies fight respiratory diseases. A recent analysis of 25 randomized controlled trials showed an overall protective effect of vitamin D supplementation against acute respiratory infections(2). It is important to note that the dose used in the study is one hundred times the level found in most multivitamins, and that this is not enough evidence to recommend taking vitamin D to boost immunity.
You may not feel a noticeable difference in your health overnight if you start taking vitamin D, but your bones will thank you later. A balanced diet, regular exercise, stress management and quality sleep also contribute to our overall health and well-being. It is worth paying attention to every aspect of our health and striving for balance.