Low on vitamin D? Find out what it does and how to maintain healthy levels
It is known as the "sunshine vitamin", and that is no accident. A simple walk outdoors, with your skin exposed to the sun, is enough for the body to start producing it. But… do you actually know what vitamin D is for? And, beyond the sun, do you know where to find it in other natural sources? If you have these questions, this article is for you. Shall we get started?
What is vitamin D?
It is a fat-soluble vitamin (in other words, one that dissolves in fat – lipids) that the body itself can produce when exposed to the sun. It can also be obtained through food and, in some cases, through supplements.
The curious thing? Although it is called a vitamin, vitamin D behaves more like a hormone, because it is involved in several important functions in the body, from bone health to the immune system.
What is vitamin D for?
This vitamin plays a far broader role than people think. Here are the main benefits of vitamin D:
- It helps with the absorption of calcium and phosphorus, two minerals that are essential for keeping bones and teeth strong
- It contributes to the normal functioning of the immune system
- It supports healthy growth and development in children
- It has anti-inflammatory and antioxidant effects
- It may help to prevent conditions such as osteoporosis, respiratory infections, diabetes, cardiovascular problems and even depression.
A recently published study reinforces that adequate levels of this vitamin help to prevent fractures and osteoporosis, especially in older people. Another piece of scientific work looked at the role of vitamin D supplementation in people with greater muscle frailty, and the results showed improvements in strength and a lower risk of complications.
Where to find vitamin D?
Vitamin D can be obtained in three ways: sun, food and supplements. And here an important point comes up: although Portugal is a sunny country, more than half the population is deficient in vitamin D. Surprising, isn't it?
A study published in Archives of Osteoporosis, with more than 3,000 participants, concluded that two in three Portuguese people have insufficient levels of vitamin D, even in summer – the situation being even more critical in the Azores, where it affects 82% of the population. In other words, even in a country with so much sun, vitamin D deficiency affects most of the population and is present across all age groups.
Given these figures, it is worth understanding how you can ensure a good dose of this vitamin day to day.
Sun exposure
This is the main way vitamin D is produced. Around 15 to 20 minutes a day of sun exposure (without sunscreen) on areas such as the face, arms or legs is enough. But, of course, always with common sense, nothing excessive, to avoid the risks of too much sun.
Foods with vitamin D
Not all foods contain vitamin D, but some stand out. The best examples are:
- Oily fish (salmon, tuna, sardines, mackerel, herring)
- Cod liver oil
- Egg yolk
- Liver
- Mushrooms (especially those exposed to the sun)
- Fortified dairy products and cereals.
Vitamin D supplements: yes or no?
It depends. In certain cases, vitamin D supplements are recommended by health professionals, especially for:
- People with little sun exposure
- Older people
- Pregnant women
- Children up to 12 months
- Those with conditions that make it harder to absorb the vitamin
- People with a deficiency confirmed by tests.
But take note: vitamin D is fat-soluble, which means that any excess can build up in the body. That is why supplementation should always be supervised by a health professional. Levels that are too high can cause problems such as hypercalcaemia and kidney complications.
How to take vitamin D?
The best time to take vitamin D is with a meal that contains fat, since it is a fat-soluble vitamin, the body absorbs it better when fat is present. If your doctor recommends a supplement, it can be taken in several ways:
- Daily: as drops, capsules or tablets
- Spaced out: weekly or monthly, depending on the dose.
In adults, blood levels above 20 ng/mL are considered adequate. Below that, there is a risk of insufficiency or deficiency.
Symptoms of vitamin D deficiency?
It is possible to be deficient in vitamin D without realising it. In fact, many cases are silent. When symptoms do appear, the most common are:
- Frequent tiredness
- Muscle weakness
- Aches in the bones or joints
- A greater tendency to infections
- Frequent falls in older people.
In children, deficiency can lead to growth problems, such as rickets. In adults, it increases the risk of osteoporosis, fractures and muscle problems.
Vitamin D is discreet, but it does a great deal for the body. Whether through a walk in the sun, a serving of foods rich in it or, if necessary, a supplement, the important thing is not to let it run low. Your body will thank you… and so will your health.
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