2023-11-28 02:00:33
Vitamin D is produced by the body itself with the help of the sun. But how much vitamin D does the body actually need and how long should you stay in the sun?
The body needs vitamin D to utilize calcium and phosphorus well and thus contributes to healthy bones, teeth and muscles. Vitamin D also has a special status among vitamins: it is produced by the skin itself with the help of sunlight. But how much vitamin D does the body need per day?
How much vitamin D does the body need per day?
Die German Society for Nutrition (DGE) has published estimates of the daily requirement for vitamin D. Anyone who stays in the sun long enough every day does not need additional vitamin D. The following values only refer to days when the body cannot produce vitamin D itself:
Infants (0 to under 12 months): 10 µg/day Children (1 to under 15 years): 20 µg/day Adolescents and adults (15 to under 65 years): 20 µg/day Adults (from 65 years): 20 µg /day Pregnant women: 20 µg/day Breastfeeding women: 20 µg/day
Many vitamin D preparations are not given in µg/day, but in international units (IU). According to the DGE, these are converted as follows:
1 µg = 40 International Units (IU); 1 IU = 0.025 mcg
The following applies to children and adults: According to the DGE, anyone who has not spent enough time in the sun over a long period of time could contribute to an adequate supply of vitamin D with preparations with a dosage of 800 IU.
There are also some vitamin D tablets on the market that have a very high dosage of 20,000 IU. These should only be taken after consulting a doctor, as a vitamin D overdose can lead to serious consequences. The first symptoms of an overdose may be nausea or vomiting. Long-term use can have serious consequences because vitamin D is stored in the body as a fat-soluble vitamin.
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Sun rays: This is how much vitamin D the body needs
To ensure an adequate supply of vitamin D, the DGE recommends staying in the sun for a total of five to 25 minutes a day, depending on the season. Since vitamin D is produced through the skin, the face, hands and arms should not be covered with clothing.
The amount of time you can spend in the sun without turning red depends on your skin type. Lighter skin types (1 to 3) should be careful when sunbathing. According to that Federal Office for Radiation Protection You should estimate at what UV dose you would get a sunburn and therefore only spend half the time in the sun.
According to the Robert Koch Institute (RKI), darker skin types belong to the risk group for vitamin D deficiency. Due to the higher pigmentation of the skin, the UV rays that are necessary for the production of vitamin D cannot penetrate well. So you have to spend significantly more time in the sun in order to have sufficient vitamin D levels in your body. According to the Swiss Federal Office of Public Health, depending on your skin type, you can use the following times:
Especially UV-sensitive people with light skin and children
Late morning
Midday
Afternoon
January and December
>4h 1.5 to 2.5 h too little exposure
February and November
2.5 to 3.5 hours 30 minutes to 1.5 hours 2 to 3 hours
March and October
1 to 2 hours 15 minutes to 30 minutes 30 minutes to 3 hours
April and September
30 to 45 mins 10 mins 15 to 30 mins
May and August
15 to 30 mins 5 to 10 mins 10 to 15 mins
June and July
15 to 20 mins 5 to 10 mins 10 to 15 mins
Normally UV-sensitive people with medium-light skin
Late morning
Midday
Afternoon
January and December
>5h 2 to 7 hours too little exposure
February and November
3 to 5 hours 45 minutes to 2.5 hours too little exposure
March and October
1 to 2 hours 30 to 45 minutes 45 minutes to 2.5 hours
April and September
45 to 60 mins 10 to 20 mins 20 to 60 mins
May and August
20 to 45 mins 10 to 15 mins 15 to 30 mins
June and July
20 to 30 mins 10 to 15 mins 15 to 20 mins
People with dark skin who are less sensitive to UV rays
Late morning
Midday
Afternoon
January and December
>7h too little exposure too little exposure
February and November
4 to 8 hours 1.5 hours to 5 hours too little exposure
March and October
2 to 4 hours 45 minutes to 1.5 hours too little exposure
April and September
60 to 120 minutes 20 to 60 minutes 45 minutes to 3.5 hours
May and August
45 to 90 mins 20 to 30 mins 30 to 60 mins
June and July
40 to 75 mins 20 to 30 mins 30 to 60 mins
As can be seen from the table, people in Germany who are not very sensitive to UV rays cannot get enough vitamin D from the sun’s rays from October to March. Even lighter skin types would sometimes have to spend four hours outdoors to produce a total of 600 IU of vitamin D – which is not the case for many people due to the cold temperatures. Although the body relies on its vitamin D stores in fat and muscles in winter, it may make sense to take additional supplements after consulting a doctor.
These tables should be used as a guide only. The DGE also writes that the individual need for UV light varies greatly. The duration of sunlight also depends on the latitude.
Vitamin D levels: When does the body need more?
A blood test is done to check how much vitamin D is present in the body. According to the RKI, the content is measured using 25-hydroxyvitamin D, a precursor to active vitamin D. Depending on the source, the values are given in nanograms per milliliter (ng/ml) or nanomoles per liter a(nmol/l). Here is the overview:
25 (OH)D in ng/ml
possible effects
<12
Vitamin D Deficiency
Risk for:
Bone disease in children and adolescents (rickets) Disorders of bone formation (osteomalacia) Porous bones (osteoporosis) 12 to <20 Suboptimal care 20 to <50 Adequate for bones and general health ≥50
Possible oversupply, with potential consequences for health
Risk for:
Cardiac arrhythmias Kidney stones Oversupply of calcium
Those: RKI and Institute of Medicine
The good mix: Ingredients for a balanced diet 1 / 9 Back Forward
fruit and vegetables Buy seasonally and regionally if possible. Cooking yourself more and more often. Combine with potatoes, rice or pasta and season well. It’s quick and tastes good!
Frozen vegetables and fruits Frozen food is prepared in no time. The only disadvantage is the high energy consumption during cultivation, transport and storage. “Natural” vegetables can be seasoned individually. One-kilogram bags from which the required amount can be easily removed are cheaper.
potatoes Jacket potatoes or other “natural” potatoes are not fattening. They contain valuable potassium, fiber and vegetable protein. Baked potatoes, jacket potatoes with herb quark, potato and vegetable pans.
milk and milkproducts These foods should always be chosen as natural as possible.
legumes Lentil soups in all variations are popular, especially in winter.
carbohydrates Sourdough breads and wholemeal breads are well tolerated and offer lots of vitamins and fiber. Oatmeal is one of the healthiest foods. They contain a lot of vegetable protein, zinc, selenium, vitamin K, magnesium and phosphorus.
nuts Walnuts in particular boast a lot of vegetable protein, vitamin E and many minerals. They are good for the heart and brain.
Water The body depends on water. It is important to let the water that has collected in the pipe overnight run in the morning until it is cold.
Contact The Bavarian Consumer Center also provides advice via email. You can reach consumer advocates at [email protected]. On this website You can also ask questions about nutrition.
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