The greatest source of vitamin D is sunlight. In winter, the sun is less strong and there are fewer hours of sunshine in a day, which could lead to a lower production of vitamin D. Is it necessary to take a supplement?
Drugstore Linda gives advice:
Why do you need vitamin D? Our skin produces vitamin D under the influence of sunlight. First of all, it is important to know what our bodies actually use vitamin D for:We need vitamin D throughout our lives for strong bones and teeth. Vitamin D ensures that our body can properly absorb minerals such as calcium and phosphorus from food and can fix them in bones and teeth. A deficiency of vitamin D can lead to weak and painful bones or even osteoporosis in adults. A deficiency can also cause weak muscles and muscle cramps.
How do you get vitamin D?
As mentioned before, the sun provides the most production of vitamin D. Most people with fair skin get enough vitamin D if they eat a healthy diet and get enough sun. Every day half an hour between 11.00 and 15.00 in the sun with at least your hands and head uncovered is enough. Even in winter it is sufficient to follow this advice. A good reason to take a walk every day during the lunch break.
Is there vitamin D in food? Vitamin D can be obtained to a small extent from food. Oily fish such as herring, mackerel and salmon in particular contain vitamin D. Vitamin D is also found in meat and eggs, but less than in oily fish. In the Netherlands, vitamin D is also added to margarine, low-fat margarine and baking and roasting products.
Who could use some extra vitamin D? Some people need more vitamin D than others, because they make less vitamin D (fast) or because they don't get out in the sun often. This group consists of children up to and including 3 years old, pregnant women, people with a dark complexion or who do not get outside enough and people over the age of 50. These people are advised to take an extra 10 micrograms of vitamin D daily. People over the age of 70 are advised to take 20 micrograms of extra vitamin D per day, because they have a greater risk of osteoporosis and weaker bones.
Supplements Vitamin D dietary supplements are available as tablets, capsules, drops or as part of a multivitamin. Vitamin D is often combined with calcium preparations, because vitamin D promotes the absorption of calcium by the body. Read the package leaflet carefully about how much you can take. For more information, it is best to ask for advice from a recognized specialist in Self-care. The drugstore can help you determine if you need a supplement and which one suits you best.
Who is Linda?
Linda is a certified druggist and works in a drugstore with the Certified Specialist in Self-Care quality mark, which is the quality mark for good advice on over-the-counter medicines. On www.erkendspecialistinzelfzorg.nl you can find out which drugstores in your area have this quality mark and what you as a customer can expect from these drugstores.
