{"id":4204,"date":"2021-04-06T08:41:29","date_gmt":"2021-04-06T08:41:29","guid":{"rendered":"https:\/\/dev.centaxpharma.com\/vitamin-d-the-sunshine-vitamin-that-makes-us-happy\/"},"modified":"2026-11-11T10:30:14","modified_gmt":"2026-11-11T10:30:14","slug":"vitamin-d-the-sunshine-vitamin-that-makes-us-happy","status":"publish","type":"post","link":"https:\/\/centaxpharma.com\/en\/vitamin-d-the-sunshine-vitamin-that-makes-us-happy\/","title":{"rendered":"Vitamin D: the sunshine vitamin that makes us happy"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Vitamin D, the sunshine vitamin, makes us happy and strengthens our bones and our <a href=\"https:\/\/centaxpharma.com\/en\/the-immune-system-how-does-it-work\/\">immune system<\/a>. But especially in the winter months, our <strong>dependence on the sun<\/strong> can become a big problem. In this article you will learn everything about the function, deficiency symptoms, overdose and side effects of vitamin D, and about foods containing vitamin D.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin D (also called&nbsp;cholecalciferol and ergocalciferol) is one of the four <strong>fat-soluble<\/strong> vitamins. What makes it special is that we take it in with food but also produce it ourselves. Strictly speaking, it is therefore not actually a vitamin by definition, because the body can produce it itself.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u201cVitamins are organic compounds that an organism needs not as a source of energy but for other vital functions, and which its metabolism cannot synthesise in sufficient quantities\u201d<\/p><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Our body, by contrast, produces most of the sunshine vitamin itself through exposure to sunlight. Only a very small proportion is taken in through food. Foods containing vitamin D are therefore not all that relevant for the daily supply.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><u>What do we need vitamin D for?<\/u><\/strong><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignright\"><img decoding=\"async\" src=\"https:\/\/centaxpharma.com\/wp-content\/uploads\/2020\/12\/summerfield-336672-300x199.jpg\" alt=\"Woman in the sun, which lets the skin produce vitamin D\" class=\"wp-image-5721\"\/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">In its active form, known as calcitriol, vitamin D performs its hormone-like functions in the body.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">By binding to our DNA, the vitamin influences various metabolic pathways. &nbsp;In our body we have receptors that are located in the cell nucleus. There is exactly such a receptor for calcitriol (the active form). Calcitriol can bind to this receptor and thereby triggers the expression of various genes. As a result, our body activates a large number of processes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The most important function of vitamin D is certainly bone mineralisation. The vitamin increases the absorption of calcium from food. The mineral calcium is a main component of our bones. The vitamin promotes its absorption and thus strengthens our bones. But the sunshine vitamin can do much more:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Strengthening the <a href=\"https:\/\/centaxpharma.com\/en\/the-immune-system-how-does-it-work\/\">immune system<\/a><\/li><li>A positive influence on muscle strength<\/li><li>Regulation of calcium and phosphate metabolism<\/li><li>Improved mood and general well-being<\/li><li>Reduction of cardiovascular diseases<\/li><li>Reduced risk of osteoporosis, cancer, high blood pressure and various autoimmune diseases<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><u>How is vitamin D formed in the body?<\/u><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The sunshine vitamin is formed in our skin when UV-B radiation from sunlight hits it. The cholesterol present in the skin layer is converted by the energy of the sun&#8217;s rays, producing provitamin D3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The provitamin can now take two routes: if we are sufficiently supplied with the vitamin, the precursor is broken down again or stored in special cells. If vitamin D is needed at that moment, however, the provitamin travels to the liver and undergoes a further activation there. It is now almost in its active form. In the last step it reaches the kidney, is modified once more, and the vitamin with its hormone activity is formed: calcitriol.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><u>How much vitamin D do we need?<\/u><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The <a href=\"https:\/\/www.dge.de\/wissenschaft\/referenzwerte\/vitamin-d\/?L=0\">German Nutrition Society<\/a> recommends a<strong> daily intake of 20&nbsp;\u00b5g<\/strong>, assuming that the body produces none itself.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With a sufficient intake, the vitamin D level in the blood is above 50 nmol\/L and bone health is ensured. You can easily have these values measured by your family doctor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you <strong>spend time outdoors regularly<\/strong>,<strong> 80-90&nbsp;% of the supply is covered by our own body<\/strong>. Only 10-20 % of the supply comes from food. With this information we could actually assume that we do not need to worry about our supply of the sunshine vitamin at all.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, studies are carried out regularly that look at the supply of various nutrients in the population. Unfortunately, they have shown again and again that more than two thirds of Germans have a vitamin D deficiency.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><u>Which foods contain vitamin D?<\/u><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Even though the body&#8217;s own production plays the most important role, <strong>10-20&nbsp;%<\/strong> of the vitamin is taken in with food. Given that a large part of the population is deficient in the sunshine vitamin, the supply from foods rich in vitamin D is becoming more and more important.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There are different forms of the vitamin: D3 (cholecalciferol) and D2 (ergocalciferol). <strong>Cholecalciferol<\/strong> is found mainly <strong>in animal products<\/strong> and is also the form produced by the human body. <strong>Ergocalciferol, on the other hand, is found in some plants and mushrooms<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Foods rich in vitamin D include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sea fish (herring, salmon, mackerel)<\/strong><\/li><li><strong>Eggs<\/strong><\/li><li><strong>Mushrooms<\/strong><\/li><li><strong>Milk, dairy products and butter<\/strong><\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Nowadays there are even specially cultivated mushrooms that are rich in the sunshine vitamin thanks to special processes and are intended to help against vitamin deficiency in the population.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nevertheless, the problem remains that these <strong>foods contain only marginal amounts of vitamin D<\/strong> and the <strong>daily requirement therefore cannot be covered through diet alone<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><u>What are the symptoms of a vitamin D deficiency?<\/u><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A vitamin D level below 30 nmol\/L is considered a deficiency. Because of seasonal fluctuations, the level can sometimes fall below this threshold. If it is constantly low, however, there is an increased risk of various diseases and deficiency symptoms.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The symptoms of a vitamin D deficiency differ between adults and children, because an undersupply mainly affects the bones. Bone development naturally differs depending on the phase of life you are in.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, the symptoms of a vitamin D deficiency do not only affect the bones! There are also negative effects on muscle strength and susceptibility to infections.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><u>Does a&nbsp;deficiency lead to weight gain?<\/u><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Whether a vitamin D deficiency causes weight gain is hotly debated among both lay people and scientists. However, it is unfounded, or at least probably so.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The assumption arose because overweight people are often also undersupplied with the sunshine vitamin. It is not clear, however, whether the weight gain is caused by the deficiency or has another cause.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some studies show&nbsp;that giving the vitamin had no influence on the weight of the participants.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Other studies, such as<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3466912\/\"> this one from 2012<\/a>, suggest that high vitamin D levels lead to less weight gain and that a deficiency is therefore the cause of weight gain.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><u>Should you supplement vitamin D?<\/u><\/strong><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignleft\"><img decoding=\"async\" src=\"https:\/\/centaxpharma.com\/wp-content\/uploads\/2021\/01\/adult-1807500_1920-300x200.jpg\" alt=\"Woman and child on the beach at sunset; sunlight lets the skin produce vitamin D\" class=\"wp-image-5814\"\/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">From <strong>March to October, solar radiation in Germany is intense enough<\/strong> for the <strong>body to produce sufficient amounts of the vitamin<\/strong>. Because UV-B radiation intensity is<strong> very low in winter<\/strong> (<a href=\"https:\/\/www.bfs.de\/DE\/themen\/opt\/uv\/uv-index\/weltweit\/weltweit.html\">UV index below 3<\/a>), the body&#8217;s own synthesis almost comes to a standstill during this time, so supplementation in this period can be very <strong>important and sensible<\/strong>. For<strong> older people, year-round supplementation can also make sense<\/strong>, as the body&#8217;s own production is generally lower here. <strong>Women after the menopause<\/strong> are also frequently affected by a vitamin D deficiency, because they produce less oestrogen, which is essential for the body&#8217;s own synthesis of the vitamin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Even though <strong>sufficient production is theoretically possible in summer<\/strong>, in reality <strong>production does not work as effectively<\/strong> as previously assumed. There are <strong>various reasons<\/strong> for this:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Using sunscreen reduces the formation of the vitamin in our skin<\/li><li>Contact with the sun does not boost production if the skin is covered by clothing<\/li><li>Synthesis is lower in dark-skinned people than in fair-skinned people<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">We have to take all these factors into account. You should therefore<strong> spend 10-15 minutes outside in the sun every day, with at least your face, hands and arms uncovered and without sun protection<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To be on the safe side, it can still make sense throughout the year (apart from summer)<a href=\"https:\/\/centaxpharma.com\/en\/vitamins-minerals\/centax-vitamin-d3\/\" data-type=\"page\" data-id=\"657\"> to take vitamin D in the form of food supplements. <\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is not strictly necessary to take vitamin D at a particular time of day. Of course it is easiest to build the capsules into your routines so that you do not forget to take them. Ideally take it with a meal, because the fat-soluble vitamin is then absorbed better by the body.&nbsp;So choose a time of day for taking vitamin D that fits best into your everyday life.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><u>Is a vitamin D overdose possible?<\/u><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Both a deficiency and an overdose of vitamin D can trigger symptoms and side effects in the body. An oversupply of vitamin D is problematic because the vitamin is fat-soluble and can therefore be stored very well in our body&#8217;s reserves. It is not excreted, but accumulates little by little.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The body&#8217;s own production of the sunshine vitamin poses absolutely no risk of vitamin D side effects, because our skin breaks down the precursors it has formed straight away if they are not needed. But when we take food supplements in the already bioavailable form, the body does not break them down; it stores them.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">&nbsp;<strong><u>Possible side effects of vitamin D<\/u><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A vitamin D overdose can have many side effects. High calcium levels in the blood trigger these side effects:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Nausea, vomiting, abdominal cramps<\/li><li>Loss of appetite<\/li><li>Kidney damage<\/li><li>Cardiac arrhythmia<\/li><li>Loss of consciousness<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Besides an acute overdose of vitamin D, an overdose can also build up gradually, with the side effects creeping in little by little. No side effects are known at a daily intake of 100 \u00b5g (4,000 IU). You could therefore take this amount every day for the rest of your life without harmful consequences. Anything beyond that can lead to the side effects mentioned above. So always act with care when taking food supplements.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Interested in vitamin D? Try our <a href=\"https:\/\/centaxpharma.com\/en\/vitamins-minerals\/centax-vitamin-d3\/\" data-type=\"page\" data-id=\"657\">Centax Vitamin D3 capsules<\/a>!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vitamin D, the sunshine vitamin, makes us happy and strengthens our bones and our immune system. But especially in the winter months, our dependence on the sun can become a big problem. In this article you will learn everything about the function, deficiency symptoms, overdose and side effects of vitamin D, and about foods containing [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":826,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[],"class_list":["post-4204","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-micronutrients"],"_links":{"self":[{"href":"https:\/\/centaxpharma.com\/en\/wp-json\/wp\/v2\/posts\/4204","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/centaxpharma.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/centaxpharma.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/centaxpharma.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/centaxpharma.com\/en\/wp-json\/wp\/v2\/comments?post=4204"}],"version-history":[{"count":1,"href":"https:\/\/centaxpharma.com\/en\/wp-json\/wp\/v2\/posts\/4204\/revisions"}],"predecessor-version":[{"id":4228,"href":"https:\/\/centaxpharma.com\/en\/wp-json\/wp\/v2\/posts\/4204\/revisions\/4228"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/centaxpharma.com\/en\/wp-json\/wp\/v2\/media\/826"}],"wp:attachment":[{"href":"https:\/\/centaxpharma.com\/en\/wp-json\/wp\/v2\/media?parent=4204"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/centaxpharma.com\/en\/wp-json\/wp\/v2\/categories?post=4204"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/centaxpharma.com\/en\/wp-json\/wp\/v2\/tags?post=4204"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}