We are all probably familiar with Vitamin D and the fact that your skin produces Vitamin D when exposed to sunlight. It is often advised that we do not need Vitamin D in the form of supplements (in spring and summer), but is that really true?
Vitamin D absorption
Let's look at how Vitamin D is absorbed. When the sun shines outside and the UV index is at least 4, the skin can absorb Vitamin D through UV rays. It is important that you expose your bare arms, legs, and face to the sun for at least 20 minutes without sunscreen. Sunscreen blocks Vitamin D absorption, so when you apply sunscreen, you absorb little to no Vitamin D.
Most Dutch people work a lot, spend little time outdoors, and apply sunscreen when the first rays of sun appear, making the chance of developing a Vitamin D deficiency very high.
In the autumn and winter months, the UV index is below 4, meaning you do not absorb Vitamin D. Therefore, it is especially advisable to take Vitamin D in the form of a supplement during the winter months.
Vitamin D advice
Our advice is to use Vitamin D in supplement form throughout the year, unless you go outdoors in the summer months (July & August) with a minimum UV index of 4 without sunscreen, are sure you do not have a Vitamin D deficiency, or are going on holiday to a sunny country. Otherwise, there is a high chance of developing a long-term deficiency, which can cause symptoms.
Vitamin D is involved in important processes such as:
- Vitamin D contributes to normal blood calcium levels.
2. Vitamin D contributes to the maintenance of normal bones.
3. Vitamin D contributes to the normal absorption/utilization of calcium and phosphorus.
4. Vitamin D plays a role in the process of cell division.
5. Vitamin D contributes to the normal function of the immune system.
6. Vitamin D contributes to the maintenance of normal teeth.
7. Vitamin D contributes to normal muscle function.
8. Vitamin D is needed for the normal growth and development of bone in children.
9. Vitamin D contributes to the normal function of the immune system in children.
What about diet?
Although vitamin D is primarily produced by sun exposure, you can also find it in certain foods. Fatty fish such as salmon, mackerel, and tuna are excellent natural sources of vitamin D. Eggs, mushrooms, and fortified dairy products also contain vitamin D.
In short, our advice is to regularly eat foods rich in Vitamin D, go outside for at least 20 minutes every day, and take Vitamin D in supplement form if this is not possible.
