It’s known as the “sunshine vitamin” and it’s no coincidence. A simple walk outdoors, with your skin exposed to the sun, is enough for your body to start producing it. But… do you know what vitamin D is actually for? And, apart from the sun, do you know where to find it in other natural sources? If you have these doubts, this article is for you. Shall we?
What is vitamin D?
It is a fat-soluble vitamin (i.e. one that dissolves in fat – lipids) that the body itself can produce when it is exposed to the sun. It can also be obtained through food and, in some cases, supplements.
The curious thing? Despite being called a 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 good for?
This vitamin has a much broader role than you might think. Here are the main benefits of vitamin D:
- Helps in the absorption of calcium and phosphorus, two fundamental minerals for maintaining strong bones and teeth
- Contributes to the normal functioning of the immune system
- Supports children’s healthy growth and development
- Anti-inflammatory and antioxidant
- It can help prevent diseases such as osteoporosis, respiratory infections, diabetes, cardiovascular problems and even depression.
A recently published study reinforces that adequate levels of this vitamin help prevent fractures and osteoporosis, especially in older people. Another scientific study analyzed the role of vitamin D supplementation in people with greater muscle weakness 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: the sun, food and supplements. And here’s an important point: although Portugal is a sunny country, more than half the population is vitamin D deficient. Curious, right?
A study published in the Archives of Osteoporosis, with more than 3,000 participants, concluded that two out of three Portuguese have insufficient levels of vitamin D, even in summer – and the situation is even more critical in the Azores, where it affects 82% of the population. In other words, even in a country with so much sunshine, vitamin D deficiency affects the majority of the population and is present in all age groups.
Given these figures, it’s important to understand how you can make sure you get a good dose of this vitamin on a daily basis.
Sun exposure
It is the main form of vitamin D production. About 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, no exaggeration, to avoid the risks of too much sun.
Foods with vitamin D
Not all foods contain vitamin D, but there are some that 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, particularly for:
- People with little exposure to the sun
- Elderly
- Pregnant women
- Children up to 12 months
- Those with diseases that make it difficult to absorb the vitamin
- People with a deficit confirmed in tests.
But beware: vitamin D is fat-soluble, which means that excess can accumulate in the body. For this reason, supplementation should always be monitored by a health professional. Levels that are too high can cause problems such as hypercalcemia and kidney complications.
How to take vitamin D?
The best time to take vitamin D is with a fatty meal, as it is a fat-soluble vitamin and the body absorbs it better when fat is present. If your doctor recommends a supplement, you can take it in various ways:
- Daily: in drops, capsules or tablets
- Spaced out: weekly or monthly, depending on the dose.
In adults, levels above 20 ng/mL in the blood are considered adequate. Below this, there is a risk of insufficiency or deficit.
Symptoms of vitamin D deficiency?
It’s possible to have a vitamin D deficit without noticing. In fact, many cases are silent. When symptoms do appear, the most common are:
- Frequent tiredness
- Muscle weakness
- Bone or joint pain
- More prone to infections
- Frequent falls in the elderly.
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 lot for the body. Whether it’s a walk in the sun, a dose of rich foods or, if necessary, a supplement, the important thing is not to run short of it. Your body will thank you… and so will your health.
