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Vitamin D
Vitamin D is a fat-soluble vitamin with a special status: the body can produce it in the skin with the help of sunlight. Only a smaller portion is obtained through food, for example from oily fish, eggs, and fortified foods.
Because of the role of sunlight, adequate supply is especially a concern in our latitudes during the darker months. Vitamin D is important for, among other things, bones, muscles, and the immune system. The most important forms are vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol).
Steckbrief
- Designation
- Vitamin D (D3 cholecalciferol, D2 ergocalciferol)
- Kind
- Fat-soluble vitamin
- Special characteristic
- Endogenous production via sunlight
- Reference intake (EU)
- 5 µg (200 IU) per day
- Sources
- Sunlight, oily fish, eggs, fortified foods
- Functional areas
- Bones, muscles, immune system
Wirkung und Studienlage
In the EU, several health-related claims are authorized for vitamin D. Among other things, vitamin D contributes to:
- the normal function of the immune system
- the maintenance of normal bones and teeth
- normal muscle function
- the normal absorption and utilization of calcium and phosphorus
- a normal function in cell division
The most well-known connection is to the bones, as vitamin D supports the absorption of calcium. In months with little sunlight, endogenous production can drop significantly. Whether supplementation is advisable in an individual case is most reliably determined by having a doctor measure blood vitamin D levels.
Anwendung und Dosierung
Vitamin D is usually offered as D3 in the form of drops, capsules, or tablets, sometimes in combination with vitamin K2. Since vitamin D is fat-soluble, it is best taken with a meal containing fat. Dosages are specified in micrograms (µg) or international units (IU), with 1 µg equaling 40 IU.
Because vitamin D is stored in the body and is fat-soluble, higher-dose supplementation should not be undertaken randomly and continuously without knowing your vitamin D status. For an intake tailored to your needs, a medical evaluation of your blood levels provides the soundest basis. Always adhere to the recommended intake indicated on the respective product.
Sicherheit und Wechselwirkungen
In amounts aligned with physiological needs, vitamin D is generally considered well-tolerated. However, unlike water-soluble vitamins, vitamin D can be stored in the body. A continuously very high, unmonitored intake can therefore lead to excess levels, which affects calcium balance among other things and can have undesirable consequences.
For this reason, higher-dose preparations should not be taken without knowing your vitamin D status and preferably under medical supervision. In the presence of certain medical conditions, such as impaired calcium metabolism or kidney disease, as well as when taking specific medications, medical consultation is required.
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Häufige Fragen
The body produces vitamin D in the skin with the help of sunlight. In months with little sunshine, this production can decrease significantly, which is why adequate supply becomes a greater focus.
Whether supplementation is advisable and at what dosage is most reliably assessed by having a doctor determine your blood vitamin D status. Because vitamin D is stored in the body, an untargeted, long-term high intake is not recommended.
Both are units of measurement for amounts of vitamin D. 1 microgram (µg) corresponds to 40 international units (IU). Products state the quantity using one of these units.
Fachliche Prüfung
Prof. Dr. med. Dr. phil. Martin Hörning
Arzt, Professor i.R. und Mitbegründer von sanitas
Seit 40 Jahren beschäftigt er sich intensiv mit den Themen Prävention, Gesundheitsförderung, Achtsamkeit, Longevity und Naturheilverfahren. In Herstelle führt er eine kleine Privatpraxis.