Contents:

• Symptoms of vitamin D deficiency
• When should you take a vitamin D supplement?
• Vitamin D3 supplementation in summer

Vitamin D is sometimes called the sunshine vitamin. This is because it is produced in the body when the skin is exposed to sunlight. Skin synthesis of vitamin D can provide us with at least 80% of our daily needs under favorable conditions. Therefore, recommendations for supplementing this vitamin might surprise you. Since sunbathing is enough to ensure that vitamin D is present in our bodies, why do we hear so much about the need for supplementation? There are many factors that can significantly reduce the effectiveness of vitamin D production, and its synthesis depends on the following:

• Latitude – Poland lies above the 37th parallel, where a relatively low amount of UVB rays is observed from October to March.
• Level of air pollution – smog can be an obstacle to sunlight,
• Time of day, season, degree of sunlight, and cloud cover – even in spring and summer, there are days when we can observe a lot of cloud cover. Then it is difficult for the sun's rays to penetrate.
• the use of sunscreens – although they protect our skin, they limit the access of sunlight and thus the production of vitamin D ,
• the surface of the skin we expose to the sun – in the cold months, we protect ourselves from the cold by hiding under several layers of clothing. In spring and summer, however, we often protect the body from burns under thin clothing,
• Complexion – People with light skin absorb UVB rays faster, which makes the synthesis of vitamin D more effective in them than in people with dark skin,
• Age – the production of vitamin D decreases with increasing age,
• Body weight – fat stores vitamin D, which prevents its transport into the blood,
• Taking medication – for example antibacterial,
• Health status - Vitamin D synthesis may be impaired in diseases of the kidneys, stomach, liver, cystic fibrosis or celiac disease.

Symptoms of vitamin D deficiency

A vitamin D deficiency in the body has numerous consequences for our health, both physical and mental. Signs of a vitamin D deficiency include:

• Pain in muscles, joints and bones, including back pain,
• chronic fatigue, lack of energy,
• Susceptibility to depression,
• Sleep disorders and insomnia,
• Susceptibility to infections, colds and flu,
• long-term wound healing.

When should you take a vitamin D supplement?

Poland is located at such a latitude that from October to March, vitamin D synthesis is insufficient and does not meet daily requirements. This is influenced by both the weather and the fact that the days are getting shorter, forcing us to spend more time indoors. We dress thickly, covering almost the entire skin surface. The sky is overcast, limiting UV radiation. Therefore, from autumn to spring, a daily vitamin D3 supplement of 800 to 2000 IU is recommended. This vitamin is essential for maintaining immunity, healthy bones, proper muscle function, and mental health. Vitamin D supplementation should be tailored to:

• Weight – Overweight people should take up to twice the dose,
• Age – People over 65 should take a dose of 2000 IU.

Vitamin D3 supplementation in summer

It has been shown that up to 90% of people in Europe suffer from vitamin D deficiency, regardless of the season. In summer, we protect our skin with sunscreens, which block the sun's rays and limit vitamin D synthesis. Therefore, it's worth supplementing year-round, especially for older, sick, or overweight people.