It is January and the days are dark and short again. There is little sunlight outside and you stay nice and warm inside. For many people, however, this means that the body cannot produce enough vitamin D. In fact, during the winter period, almost 60% of Dutch people have a vitamin D deficiency. In the elderly, this percentage is as high as 77%. You can read about how a deficiency affects your body and what you can do yourself in our blog.
What function does it have in your body?
Vitamin D is very important for your body, especially for your bones, teeth, muscles and your defences. It has the following functions in our body:
- It enhances immune system function.
- It ensures that calcium and phosphorus from food is absorbed into the blood through the gut and delivered to the bones. This ensures that bones and teeth remain strong. This reduces the risk of osteoporosis (osteoporosis) later in life.
- It contributes to maintaining good muscle function.
- It contributes to the proper functioning of your kidneys and parathyroid gland
Joint pain, muscle weakness and muscle cramps can be one of the first symptoms of vitamin D deficiency. This applies not only to the muscles in arms and legs, but also the heart muscle, for example. A long-term deficiency can cause weaker bones and increase the risk of osteoporosis (osteoporosis) later in life. So the risk of bone fractures also grows. It is also related to our sense of balance. A better sense of balance reduces the risk of falls and possible bone fractures.
Think you have a deficiency? Always check with your doctor.
How do you provide more vitamin D yourself?
- Take a nice walk outside after lunch
The fresh outdoor air and exercise give your immune system a nice boost. But most importantly, your body converts the sun's rays into vitamin D. This tip works mainly well from spring to autumn. This way, you keep your levels up during these periods, so you don't already start the winter with a deficit. In winter, the sun is too low to make enough. - Swallow supplements
We get about 80% of our vitamin D from the sun. In winter, the sun is less strong and less frequently seen. Therefore, supplementing in winter is extra important. The recommended daily allowance is 10 micrograms, but for people over 70 years old, even 20 micrograms is often recommended. Make sure you choose the right supplements. Your body absorbs it better if it is dissolved in oil. So choose oil capsules or oil-based drops. Do you prefer an ordinary tablet? Then take it with a (fatty) meal. - Vitamin D from food
To replenish the vitamin D 'reservoir' in the body, can food play an important role. Oily fish are very rich in this. Think of rainbow trout, salmon or mackerel. 100 grams of rainbow trout already contains around 9.4 micrograms of vitamin D, so almost enough for your daily needs. You will also find it in eggs and meat, although considerably less than in fish. Also, in the Netherlands it is often added to low-fat margarine and baking and frying products.
Are you experiencing any of the above symptoms due to vitamin D deficiency?
For complaints of your joints, muscles and bone fractures, FriskFysio is happy to come to your rescue. Take contact with us at 085-5000333 or at info@friskfysio.nl.
