Vitamin D deficiency: Staying healthy despite the dark season
According to a report by Kepler University Hospital, around 13% of the EU population suffers from low vitamin D levels – that's around 1.1 million people in Austria. Although vitamin D plays an important role in bone, muscle, and immune system function, deficiency is more widespread than many people think. Read all about vitamin D deficiency here: symptoms, causes, and potential risk groups.
What does vitamin D do in the body?
Vitamin D is considered the “bone vitamin” because it plays a crucial role in bone metabolism. In addition, it supports numerous metabolic processes, strengthens muscles, and plays an important role in a functioning immune system.
Studies show that vitamin D affects almost all cells in the body and can therefore have far-reaching effects on health.
Unlike other vitamins, the body can produce vitamin D itself - provided it receives sufficient UVB radiation.
A value of 20 ng/ml (50 nmol/l) or higher is considered sufficient, while an optimal vitamin D level is between 30–70 ng/ml (75–150 nmol/l).
How does the body absorb vitamin D?
The most important source is sunlight. UVB light enables the skin to produce its own vitamin D – in Central Europe, however, this only happens between March and October. During these months, it is recommended to expose your face, arms, and legs to the sun for 10–20 minutes several times a week, depending on your skin type. This allows the body to replenish its vitamin D stores for the dark season.
A small portion of your needs can also be met through your diet. Good sources of vitamin D include:
- Fatty fish such as salmon, herring, or mackerel
- Eggs
- Mushrooms (e.g., button mushrooms, porcini mushrooms)
However, as diet usually only covers 10–20% of the daily requirement, supplementation is often advisable, especially in winter.
How does vitamin D deficiency occur?
Vitamin D deficiency is usually caused by insufficient sunlight. During the winter months, the body is hardly able to produce vitamin D. A lifestyle that involves little time outdoors or heavy use of sunscreen can also lower vitamin D levels.
A blood test is recommended to determine vitamin D levels. The dosage of vitamin D supplements depends on individual levels and body weight. A follow-up measurement should be taken after three months at the earliest.
Good to know: Too much vitamin D can also be harmful. A vitamin D overdose leads to elevated calcium levels and can cause heart or kidney damage. Therefore, only take supplements after consulting a doctor.
Vitamin D deficiency: Recognizing the symptoms
A prolonged deficiency can cause various symptoms. Common symptoms of vitamin D deficiency are:
- Muscle weakness
- Fatigue and exhaustion
- Increased susceptibility to infections
- Hair loss
- Mood swings or depressive moods
However, sometimes a deficiency remains symptom-free - which makes it particularly treacherous, as the body remains undernourished without anyone noticing.
Who is at increased risk of vitamin D deficiency?
Certain groups of people are particularly at risk:
- Older people
- People with chronic illnesses
- Pregnant and breastfeeding women
- People with darker skin tones
- People who cover themselves completely for religious or health reasons
- People who take certain medications (e.g., antiepileptics)
If you belong to a risk group or often feel tired and exhausted, have your vitamin D levels checked by a doctor.
Pharmacies sell vitamin D tablets and drops that can be individually dosed. On APO24 you will find the opening hours and on-call services of Austrian pharmacies in your area.
Your APO24-Team