Vitamin D

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What is vitamin D?

Vitamin D is a group of vitamins whose most important representative in the body is cholecalciferol (vitamin D3). It’s formed in the skin by UV-B radiation. In food, vitamin D is mainly found in fatty fish such as salmon or tuna. The largest part of the vitamin D requirement is covered by adequate sunlight. If vitamin D production in the skin is insufficient, vitamin D should also be taken in the form of dietary supplements.

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Why does our body need vitamin D?

  • Antioxidant effect: Protects the skin against free radicals and  sun damage.
  • Bone structure and preservation: Calcium is an important component of our bones and teeth. Vitamin D is needed for calcium to reach the bones and teeth at all.
  • Muscle building: influence on the contractility of muscles
  • Strengthening the immune system: high levels of vitamin D in the blood reduce susceptibility to colds and infectious diseases.

Where is vitamin D used?

#1: To treat or prevent vitamin D deficiency
#2: For the treatment of psoriasis.

How is vitamin D dosed?

Treatment with vitamin D3 is very safe and simple. The German Nutrition Society recommends a daily dose of 800 IU from October to April to prevent vitamin D deficiency in winter in Central Europe. However, many vitamin D researchers are of the opinion that at least a daily intake of 2000 IU in winter is necessary for adults to achieve a sufficiently high vitamin D level in the blood. It’s very difficult to give a generally valid recommendation for vitamin D supplementation, as it depends on many factors such as skin colour, daily exposure to the sun, dietary habits, etc.

Sun Exposure with Melasma?

The treatment of the melasma will place great value on the daily use of a sun cream with high sun protection factor, which also protects against skin cancer. It isn’t a good idea for the health of the skin to sunbathe for long periods without protecting oneself with sunscreen, as decades of unprotected exposure to the sun can lead to skin cancer in old age. In order to ensure a sufficient supply of vitamin D despite sun protection, I would advise you to take in enough vitamin D through your diet and also to take dietary supplements if necessary, especially during the winter months.

What to Consider in Vitamin D Production

Older skin makes much slower vitamin D like younger skin.
Darker skin makes much slower vitamin D like lighter.
☀ Particularly during the winter, you have to pay attention to a sufficient vitamin D supply.

It’s also important to know that several studies have shown that the normal use of a sunscreen with a factor of 30 has no effect on vitamin D deficiency, whereas a lack of outdoor exposure does.

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Conclusion: Sun Exposure with Melasma

Outdoor exposure is recommended but with a sunscreen with a high sun protection factor between 30 and 50+. This ensures the supply of vitamin D and promotes psychological well-being. In the summer I take also in the everyday life a waterproof sun cream, because sun cream is removed also by sweating. It’s also important to apply a new cream in summer if necessary.
Protect your face with a sun hat and clothing against prolonged exposure to the sun in midsummer: especially during a stay by the sea or in the high mountains.
Vitamin D as a food supplement is highly recommended in the winter half-year if required.

Vitamin D Deficiency

#1: Vitamin D deficiency: Many people in northern countries have a vitamin D deficiency, especially in winter, which is mostly caused by a lifestyle that mainly takes place indoors. A vitamin D deficiency can manifest itself through diffuse symptoms such as fatigue, hair loss or sleep disorders.
#2: Rickets in children: Disturbed bone mineralization in children caused by vitamin D deficiency. Especially during the industrial age, many children in England contracted rickets because the polluted air didn’t give them enough sunlight.
#3: Osteomalacia in adults: The disease is characterized by painful softening of the bones caused by a vitamin D deficiency.

Can vitamin D be stored in the body?

Yes, vitamin D is fat-soluble and can therefore be stored in body fat. In summer, vitamin D is stored in fatty tissue and can be consumed in winter.

Is an overdose with Vitamin D possible?

Yes, but only at very high doses of 40,000 I.U. per day. If used properly, vitamin D preparations don’t pose any risk of overdose.


Where can I buy vitamin D? 🛒

👉 (Amazon) New Formula: Paleo Life Vitamin D3 5000iu Premium High Potency with Coconut Oil, 60 Capsules Vitamin D3 as Capsule – 5000 I.U.

  • High dose preparation of 5000 I.U. has the advantage that it doesn’t have to be taken every day.
  • My recommendation in winter: take two to three times a week.
  • In summer, stop taking or take one capsule every 5 days.

👉 (Amazon) Lindberg Vitamin D3 5000 IU, 240 Softgels  Vitamin D3 Softgels – 5000 I.U.

👉 (Amazon) Nature’s Blend Vitamin D3 Drops, 5000 IU by Nature’s Blend Vitamin D3 as Drops – 5000 I.U.

👉 (Amazon) AlchePharma Vitamin D-3 Drops 2,000 IU, Liquid Vitamin D3 as Drops – 2000 I.U.


Sources:

Vitamin D: unerlässlich für die Gesundheit – Dr. Jetske Ultee
Vitamine und Ihre Derivate: Bedeutung in der Dermatologie und Kosmetik
5 Dinge, die man über den Lichtschutzfaktor in Sonnencreme wissen muss – Spektrum.de
Vitamin D ist für die Gesundhiet lebensnotwendig – ZENTRUM DER GESUNDHEIT Vitamin D Überdosierung – DR. SCHWEIKART Vitamin D – Das Sonnenhormon – DR. SCHWEIKART Rickets
Vitamin D – Wikipedia