Five Questions About Vitamin D

What?

Vitamin D is a hormone precursor. Serum status is determined by 25-hydroxyvitamin D, abbreviated 25(OH)D, which is a precursor of active vitamin D that can be detected over a long period of time. Vitamin D levels are given in nmol/l or ng/ml units – dividing the value by the number 2.5 to convert from nmol/l to ng/ml.

Why?

Vitamin D promotes the absorption of calcium in the gut thus ensuring strong bones and teeth. It also has a positive effect on muscle strength and strengthens the immune system. Very low vitamin D levels are suspected to increase the risk of acute respiratory infections. Its deficiency can lead to soft and deformed bones in children and infants and weak bones in adults.

which amount?

The Robert Koch Institute classifies vitamin D levels using serum levels based on the US Institutes of Medicine. Less than 30 nmol/l (12 ng/mL) represents insufficient supply, less than 30 to 50 nmol/l (less than 12 to 20 ng/mL) represents sub-optimal supply. Serum concentrations above 50 nmol/L (20 ng/mL) are considered sufficient. Meanwhile studies suggest that levels should be at least 30 ng/mL for competitive athletes, 40 to 60 ng/mL. There is a risk of poisoning from 150 ng/mL.

where?

Fat-soluble vitamin D holds a special place among vitamins because it can be produced by humans themselves through the UV-B light contained in solar radiation. Fatty fish such as herring (25 micrograms) and salmon (16 micrograms) or foods like avocados (6 micrograms) and eggs (2.9 micrograms) also contain significant amounts of vitamin D per 100 grams. According to the German Society for Nutrition (DGE), this is sufficient. Intake from the diet along with normal foods is often not enough in areas with less sunlight, so supplementation with vitamin D preparations may be advised in consultation with a doctor. Is.

as?

The body’s own production of vitamin D depends on many factors. DGE says a person with skin type III needs to spend three to eight minutes in the afternoon near Barcelona in the sun from April to October, with a quarter of the skin exposed to as much as 10 micrograms (10,000 ng). People who regularly go out in the sun in the summer prepare for cloudy weather: The body can build up stores of vitamin D in fat and muscle tissue.

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