Vitamin D is an essential nutrient that is of great importance for the growth and development of children. It plays a vital role in the absorption of calcium and phosphorus from food and is therefore crucial for the growth and maintenance of strong bones and teeth. Furthermore, vitamin D performs other functions in the body, such as regulating the immune system and supporting muscle function.
Vitamin D is not only one of the fat-soluble vitamins (like vitamins A, E, and K), but is also classified as a steroid hormone. These hormones—just like cortisone and testosterone—serve to regulate metabolic processes. The biologically active form of vitamin D is called calciferol. The forms mainly relevant to health are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 can be obtained through the UV irradiation of certain plants and fungi, while vitamin D3 is synthesized in human skin through the action of UV-B rays in sunlight, which is why it is colloquially known as the sunshine vitamin.
Vitamin D is important for both children and adults as it has a variety of functions in the body. It plays an essential role in the absorption of calcium and phosphorus from food, which is of critical importance for the growth and development of strong bones and teeth. Sufficient vitamin D levels ensure healthy skeletal development and reduce the risk of bone diseases such as rickets. Children with rickets often have soft and deformed bones, particularly in the legs and ribcage. Rickets can also lead to symptoms such as joint pain, muscle weakness, and delayed motor development.
Similar to children, vitamin D is also of great importance for bone health in adults. It helps maintain bone strength and density and reduces the risk of bone softening (osteomalacia) and bone loss (osteoporosis). Around six million people in Germany suffer from the widespread disease osteoporosis, 80 percent of whom are women.
In addition, vitamin D supports the immune system in defending against pathogens. A vitamin D deficiency can lead to impaired immune function, making children and adults more susceptible to infections and autoimmune diseases, for example. Vitamin D also plays a role in maintaining muscle strength and function. Children with sufficient vitamin D have a lower risk of muscle weakness and motor development delays. In older people, sufficient vitamin D levels help prevent muscle weakness and reduce the risk of falls and fractures.
The sunshine vitamin also has an impact on general well-being and mood. Experts suggest that sufficient vitamin D levels are associated with improved mental health and a lower risk of depressive symptoms.
Liquid Calcium with Magnesium
*Calcium and vitamin D are needed for healthy growth and bone development in children. Additionally, magnesium, vitamin K, and zinc support the maintenance of healthy bones.
Vitamin D deficiency can be caused by various factors. One of the main reasons is a lack of sunlight reaching the skin. If children and adults spend little time outdoors or are equipped with sun-protective clothing or sunscreen with a very high sun protection factor, this can lead to reduced vitamin D levels. Particularly in the winter months, when solar radiation is lower in many regions, vitamin D deficiency can occur more frequently. A lack of vitamin D can be exacerbated by insufficient dietary intake. Since only a few foods are naturally rich in vitamin D, it is difficult to meet requirements through diet alone without sunlight. However, our bodies store vitamin D in fatty tissue during the summer, so most people who have spent a lot of time outdoors during this period are well-supplied through the winter.
Chronic stomach, intestinal, liver, or kidney diseases also sometimes cause a vitamin D deficiency. Some medications (e.g., anti-epileptics or chemotherapy drugs) also influence vitamin D metabolism. Doctors can detect a vitamin D deficiency with a blood test.
The main source of vitamin D is the exposure of the skin to sunlight. UV-B rays in sunlight convert the provitamin 7-dehydrocholesterol in the skin into cholecalciferol, which is then activated in the body. Daily exposure of the face, arms, and legs for about 10-15 minutes in direct sunlight can meet vitamin D requirements.
In addition, there are some foods that contain vitamin D. Besides fatty fish and dairy products, vitamin D can also be absorbed by consuming eggs, liver, mushrooms, and fortified foods such as breakfast cereals or juices. Diet contributes 10-20% to the vitamin D supply.
Good to Know
In summer, provided the cows are outside in a pasture, milk is up to ten times richer in vitamin D than in winter. In some countries like Canada or the USA, milk is therefore generally fortified with vitamin D.
A sufficient supply of vitamin D is important, especially for growing children, but also for adults, to maintain healthy bones, muscles, and immune defense, among other things. Certain individuals—such as infants or the elderly—have a higher risk of vitamin D deficiency, which is sometimes prevented with appropriate supplements.
