Vitamin D: Energy source and calcium absorption

In addition to calcium, vitamin D plays an important role in building and maintaining a healthy bone structure.

Vitamin D is converted to calcifediol in  the liver and this is then transported to the kidneys. This is where the conversion to calcitriol takes place, which is actually responsible for the effects of Vitamin D. In this way, vitamin D regulates the correct calcium level in the blood. Exposing your face and hands to sunlight for 15 à -30 minutes every day, even on cloudy days, is enough to get the amount of “sun vitamin” you need. This is usually not a problem in spring and summer, when we spend more time outside. In the darker months, we can supplement vitamin D through oily fish, liver, meat, eggs, vegetable alternatives enriched with vitamin D or a vitamin D supplement.

Babies do not come into contact with sunlight for the first few months and do not get any vitamin D through food. That is why they are given this via droplets. This is recommended up to the age of 5. From the age of 50, the function in our body that produces vitamin D itself decreases under the influence of the sun. This target group should therefore also resort to vitamin D supplementation.

Pregnant and lactating women and women during menopause are also advised to take extra vitamin D.

The daily needs for vitamin D are:

  • 10 to 50 years: 200 to 400 IU*
  • 51 to 69 years: 400 to 600 IU*
  • 70 + years: 600 to 800 IU*

*International Unit