Vitamin D is often called one of the most important vitamins – perhaps even the most important. It’s a hormone we produce when we get direct sunlight on our skin, but it can also be taken as a dietary supplement.
In Denmark, it is a good idea to take vitamin D in winter, as it is difficult to absorb sufficient amounts when the sun is not shining so brightly.
Here’s a full guide to vitamin D. We look at the best benefits and mention a good supplement you can take if you suspect you need a little more.
Vitamin D and sunlight
We naturally produce vitamin D when we are exposed to direct sunlight. This sunlight must be direct and not come through a window or similar – and it must hit our skin for us to start producing vitamin D.
Vitamin D is also known as calciferol vitamin d3 30000, the substance the body makes and the substance we can take as a food supplement, is called cholecalciferol. It has the same role as several hormones in the body and is therefore considerably different from the other vitamins.
Apart from the fact that we can produce vitamin D ourselves with the help of the sun, it is also possible to get the vitamin through diet. Rarely in huge amounts, but the point is that we can get it. Here are some typical sources:
How much vitamin D do we need?
In Denmark, it is recommended that we consume or produce the equivalent of 7.5 micrograms. This is the standard recommendation for adult men and women. For the elderly and for pregnant women, it is recommended to take 10 micrograms.
However, studies from abroad suggest that this may be far too little and that we should in fact be taking at least 30 micrograms. Many supplements containing vitamin D have more than 400 micrograms, which is completely without side effects and in fact has many additional benefits. So we find that we can take quite large amounts of the vitamin, which means that the recommended amount may be far, far too small.
One hour of sunlight, hitting at least the face and arms, is usually enough to produce an optimal amount of vitamin D. Dietary sources are usually not good enough to get enough vitamin D.
In summer, vitamin D is usually easy to obtain, but at other times of the year it is advisable to supplement with a food supplement. Especially in winter, but in Denmark there are large parts of the year when we don’t get much sun. Vitamin D supplements can therefore be considered from October to March.
Vitamin D supplements
If you are interested in supplementing with a food supplement, here are some of the best vitamin D tablets.
Pureviva has developed an excellent product. These are small tablets, each containing 35 micrograms, which is slightly more than the recommended amount, but in reality quite adequate for most people. These tablets do not provide an excessively high level of vitamin D in the body, but they do cover natural needs. The tablets are inexpensive and effective. This combination makes PureViva’s vitamin D one of the very best supplements on the market.
For one reason or another, taking vitamin D makes us less tired. Perhaps because in many ways it acts like a hormone.
But vitamin D provides energy, so if you suffer from daily fatigue, it may have something to do with your intake of this vitamin. You’re likely to see a boost if you optimise your body’s levels of vitamin D. Some people, for example, report that they need a little less sleep after optimising their levels of D and calcium.