Vitamin D is produced in the body when sun rays hit our skin. It is therefore also called the sunshine vitamin.
Sunlight consists of various types of radiation: UV-A and UV-B radiation. UV-B radiation interacts in the skin with a variant of cholesterol - it creates vitamin D. window glass, whether in the car or at home, is indeed transparent to UV-A, but not for UV-B radiation. It is not enough to sit in a sunny window seat and roll up their sleeves ...
is best kept outdoors on This is the natural and the easiest way to its vitamin D increase stock -. But unfortunately not always possible, especially in winter. Another option is to supply the sufficient amount of the vitamin to the diet.
Vitamin D is not only one very specific substance -. Vitamin D is a whole range of different molecules If produced in our skin or ingested with food, it is initially present in an inactive form , It begins its existence on our skin as vitamin D3 (cholecalciferol), while it is in food or food supplements often than vitamin D2 (ergocalciferol) - today there are also a lot of supplements that contain vitamin D3
.In both cases, it then passes into the liver and is converted into the circulating form of the vitamin (calcifediol). And then, doctors measure the blood and the molecule; and from which they surprisingly often notice a shortage. After that come the as vitamin D in the kidneys where it is activated.
How much vitamin D do I need?
Basically depends amount of vitamin D that can make our body itself , on two factors: skin type and the amount of UV-B radiation reaching our skin. It is, as so often, to strike a balance: Too little radiation there is a risk of vitamin D deficiency, too much increases the risk of developing skin cancer and accelerated skin aging
. to giveAt this point, general recommendations, that is quite difficult, because the amount that is ideal for any of us can differ dramatically from person to person.
An adequate supply of Vitamin D is important so that can run all body functions normal . Whether it also has advantages, his body beyond even extra vitamin D to "treat" is not proven.
To get an idea of how much sunlight you for a good supply need , offered numerous online resources. First, you can order the UV index check your city: If the under 3 should be sufficient for half an hour in the sun if you do not have sensitive skin. he is 3 or higher, people who have a rather lighter skin even faster enough vitamin D production, - 5 to 10 minutes may be sufficient
.Note: This fist figures are primarily for people with lighter skin tones. Darker skin can significantly longer need to produce the same amounts of Vitamin D UV-B radiation; even up to three times as much!
Even more important is an adequate intake of vitamin D through diet, if you live in the far north, where there is virtually no sunlight in the winter months (Berlin, for example ...). Suitable food this are, among others mmmmh eggs, liver salmon or cod liver oil ... delicious! 🤤
The bottom line is vitamin D but rather scarce in the food, where it comes much less before than other vitamins.
With best understood and well documented in the literature most extensive on, the effect of vitamin D on bone. Here is the vitamin for regulating the absorption of calcium, phosphorus and magnesium responsible and thus contributes to maintaining healthy bones.
Also new or on construction and reconstruction of worn bone is vitamin D involved.
Almost more interesting - especially this time of year - are, however, other effects arising from the multi-talented: Vitamin D can in fact regulate our mood and strengthen our immune system . And that's why we put it equal with href="https://vaay.com/products/feel-good-spray-mit-vitamin-d-schisandra"> in our
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Vitamin D play better in the morning or the evening?
The ideal time to take vitamin D, there is not. A few things you can however already note that the body can absorb much of the material as possible.
Vitamin D is in fact bad water, but rather fat-soluble (who found the now well-known: Just In CBD it is in fact just like that!). Therefore, the true recommendation to take vitamin D is best after a meal ; especially if that was beautiful in fat. But this is more likely to be understood as a proposal - some doctors also suggest vitamin D easy to take thing in the morning. This makes it easier to take a habit to leave and reduces the chance that you forget it after the meal. Still others claim that the exact time of intake is not really important as long as you take it only. Makes you again aware briefly how vitamin D actually gets into our bodies - namely by sunlight on our skin - may one day taking a quite seem sensible
.On the role of the vitamin in the sleep-wake cycle there is still no clear clarity in science. Some researchers report a link between low vitamin D levels and poor sleep quality. This could be a lack of melatonin production-related disorder. But as I said - the research is far from here at the end
.Why Do People Take Vitamin D?
For a properly functioning immune system adding the right amount of vitamin D is essential. A deficiency can be associated with a number of problems, such. As with increased blood pressure, increased susceptibility to depression and anxiety, bone and muscle pain and general physical fatigue.
studies have observed that it was easier for people with higher vitamin D levels to fight against depressive moods. The vitamin, the presumption of researchers, mood imbalances regulate and people with depression and anxiety help deal with their complaints. So far, however, the results show only a correlation -. Whether a causal relationship exists is not yet finally resolved
Vitamin D and skin
The risk of developing vitamin D deficiency is different from person to person and depends on many factors. People who live in big cities or in regions with little direct sunlight, need tend to have more vitamin D than people who are in places with more direct sunlight at home. Sure - in larger cities there are more skyscrapers and generally large structures that capture the sun
.The same applies to the skin color: Darker skin types need more radiation than lighter to produce the same amount of vitamin D
.What causes vitamin D specifically for women?
Women are more vulnerable in general for a vitamin D deficiency; This applies especially to pregnant women, because the need to provide two body with enough nutrients. This is quite important, because the only way to undisturbed development and a sufficient bone growth can be ensured. Expectant mothers so a look at the vitamin D levels in the blood can be particularly advisable. If necessary, should be helped with special diets or nutritional supplements.
Conclusion
sunlight can be sufficient for many healthy adults and children in moderate amounts for the body to produce enough vitamin D; and to be outside, in sunlight and fresh air, of course, is such a pretty fine thing.
Vitamin D is one of four fat-soluble vitamins (the other three are vitamins A, E and K) - which means that the body can store it in fat tissue and slowly release if necessary. A kind of memory, so to speak. Good news for those where it is a simple affair of us who live further up north with the sunlight in the winter months not at all. This also means that you should spend a lot of time outdoors in the summer, because only then the memory can be filled.
Thus, an additional intake of vitamin D could wenTo be worth?
The elderly, or people who are prone to broken bones, people with darker skin type, pregnant women and those who regularly spend much time indoors at increased risk of a possible vitamin D deficiency.
Anyone who is not sure can be also specifically check on vitamin D levels in the blood at the doctor.
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