The sunshine vitamin D3

After April put our nerves to the test with its typical changeable weather, May finally brings lots of sunshine! And we and our bodies really need it. We are all just waiting to recharge with energy from the sun.

How does the sun actually give us this energy? What is it all about? The sunshine vitamin vitamin D3!

Sunshine vitamin? A vitamin that the sun produces?

Almost! Vitamin D3, also known as the sunshine vitamin, is actually produced by your body itself. But the power of the sun is essential for making it.

Vitamins are generally made by plants and therefore have to be supplied to the body through food. Vitamin D is an exception. It is often called a hormone-like vitamin, because after several conversion steps in our body a hormone is actually formed. When the sun's UV rays hit our skin, various conversions produce vitamin D3, also called cholecalciferol . This is then converted further in the liver, the kidneys and other tissues until the hormone calcitriol is formed.

But that's enough of the chemistry.

Why is this vitamin so essential for us and our energy balance?

Vitamin D3 is involved in many different metabolic processes in our body. Among other things, it is important for healthy bone metabolism, supports our immune system, strengthens the cardiovascular system and, according to studies, has a positive influence on our mental health and our sleep.

Vitamin D3 is also essential for our immune system. For this reason alone, we should make sure we get enough of it, especially in winter, the typical cold season. From autumn onwards the sun's energy weakens and the hours of sunshine decrease. As a result, our body can no longer produce enough of this vitamin and has to fall back on its stores. We can store our accumulated vitamin D in fat tissue, muscle tissue and the liver for up to 3 to 4 months. Unfortunately, this is usually not enough to get through the winter in Austria, which is why, especially in winter, we can balance out a deficiency with an adapted diet and supplements. So many of us should supplement vitamin D in winter, but a blood test beforehand makes sense to detect a possible deficiency.

OUR TIP:
Did you know that it is practically impossible for the body to overproduce vitamin D3 itself?
We cannot produce "too much" vitamin D3, and certainly cannot overdose through our diet. However, excessive intake of supplements can lead to symptoms of poisoning such as nausea, vomiting and in some cases kidney damage. So please always discuss supplementation with a doctor!

How can I take in vitamin D3?

The important thing is: use the sun's rays to top up your vitamin D levels by spending at least 10 minutes in the sun every day. Ideally, about 25% of your skin should be uncovered, so there is enough skin surface to catch the sun's rays. And yes, sunscreen is important for the health of our skin, but unfortunately it blocks vitamin D synthesis. So for the first few minutes, apply only a low sun protection factor.

So our bodies make vitamin D3 themselves, and we can only take in a very small part of it through food. Only 10% to a maximum of 15% of our daily vitamin D requirement can be covered through food, e.g. from fish, eggs, cheese or mushrooms. Since other living beings can also produce vitamin D3 themselves, animal foods in particular serve as a source. As vitamin D3 is a fat-soluble vitamin, it should always be taken together with a source of fat.

In summary, the sunshine vitamin D3 is a really interesting "vitamin" that steps a little out of line. It plays a big role for us, our wellbeing and our health, and should therefore always be kept in view.