Do I Need Vitamin D Supplements in Summer?
Vitamin D is also known as the sunshine vitamin. Our bodies often lack it during the dark season. But what about the summer?
Vitamin D is a fat-soluble vitamin that our body can produce itself. This happens through the skin with the help of UV-B rays from the sun. In our region, sufficient production of vitamin D is therefore only possible in the sunny months (approximately from March to October) . During this time, the body can produce enough vitamin D to supply itself and store sufficient reserves in fat and muscle tissue for the winter months. Provided we spend enough time in the sun and do not cover our skin.
How much vitamin D do we need?
There are different forms of vitamin D. The most important are vitamin D1, D2, D3, D4, D5. However, when people talk about vitamin D, they usually mean vitamin D3. D3 is found in sunlight and food, while the others are produced artificially.
According tothe DGE (German Nutrition Society), adolescents and adults consume 2 to 4 µg of vitamin D daily through food. However, this is not enough. The body produces around 20 µg through sunlight.
Is vitamin D useful as a dietary supplement in summer?
Vitamin D is primarily involved in bone metabolism. It is needed to incorporate calcium and phosphate into our bones and plays a key role in bone mineralization. We also need it for other metabolic processes and for controlling genes.
Although summer is an ideal time to replenish vitamin D stores, many people fail to spend enough time in the sun. Work commitments, sunscreen, and generally limited time outdoors can severely affect the body's own vitamin D production. Studies show that even in summer, many people do not achieve optimal vitamin D levels.
Sunscreen is important for preventing skin cancer, but it also blocks the UVB rays necessary for vitamin D production. Even an SPF of 15 can reduce production by about 90%. It is therefore difficult to find a balance between adequate sun protection and adequate vitamin D production.
Some groups of people could also benefit from vitamin D supplementation in the summer:
- Elderly people : As we age, the skin's ability to produce vitamin D decreases.
- People with darker skin : They need more sun exposure to produce the same amount of vitamin D as people with lighter skin.
- People who rarely go outside : People who spend a lot of time indoors because of their job or who cannot spend much time in the sun for health reasons also have a higher risk of vitamin D deficiency.
- Infants and young children : Their needs are higher and they should be protected from direct sunlight due to their sensitive skin type.
Should I supplement vitamin D in summer?
Although the body is generally able to produce enough vitamin D in summer, there are many factors that can prevent this. Vitamin D supplementation in summer can therefore be useful, especially for certain risk groups. A blood test at the doctor's provides clarity about the individual vitamin D status and determines whether supplementation is necessary.
Although we tend to be vitamin D deficient, an overdose can have serious consequences. In general, an overdose through food or sunlight is very unlikely. However, it can happen with dietary supplements.
An overdose causes an increased calcium level in the body, which can lead to acute nausea, loss of appetite, vomiting or abdominal cramps. In severe cases, the kidneys can be damaged, cardiac arrhythmias can occur or unconsciousness or even death can occur.
To prevent supplementation from doing more harm than good, you should always consult a doctor and have your blood values tested.
Photos: Shutterstock
