Whether for our bones, our immune system or our own well-being – we all need vitamin D, which we can absorb from the sun. Find out here which 3 tips you can use to optimize your vitamin D intake.
Vitamin D is essential for our body. We need the so-called sun vitamin for various regulatory processes in our cells and, among other things, for bone metabolism. According to the Robert Koch Institute (RKI), around 30 percent of adults in Germany are deficient in vitamin D. Especially in the cold season from October to March, the sun’s rays in Germany are not strong enough to ensure adequate vitamin D formation. It is best to have your vitamin D level checked by your family doctor in order to identify a possible deficiency and to take action against it. Typical signs of a vitamin D deficiency are an increased susceptibility to infections, bone pain, muscle weakness or a depressed mood.
More: 13 Symptoms and Signs of Vitamin D Deficiency >>
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How to improve vitamin D absorption
Above all, older people, infants, people with dark skin, sick people and people in need of care who cannot be outdoors and people who suffer from chronic stomach, intestinal, liver or kidney diseases have an increased need for vitamin D.
To get the most out of your vitamin D intake, follow these three tips.
1. Get out in the sun regularly
The RKI advises exposing your face, hands and arms uncovered and without sunscreen to the sun two to three times a week between March and October – however, you should avoid getting a sunburn. On average, ten minutes is sufficient. Your skin should not be exposed to UVB radiation unprotected for a longer period of time. As soon as you notice your skin turning red, get into the shade or clothe the affected area. Incidentally, intensive and long sunbathing is not recommended, as this increases the risk of skin cancer.
2. Vitamin D: Choosing the right clothes
In general, the thicker the clothing is woven, the higher the protection against UV radiation. Since UVB rays are also absorbed through the retina of the eye, you should not wear sunglasses if you want to actively fill up on vitamin D. Important: Remember never to look directly at the blazing sun with the naked eye.
3. Eat foods with vitamin D
Although we absorb most of the vitamin D through our skin, you can also influence your vitamin D levels with the right diet. The sun vitamin can be obtained for the most part from animal foods such as fish and sea creatures. Chicken eggs, certain types of margarine, cheese, meat and some edible mushrooms have less vitamin D.
Also read: Signs of Vitamin D Overdose >>
