Vitamin D and sunlight

In short: Vitamin D strengthens bones and muscles and is largely formed in the skin under UV-B radiation. In central Europe the sun in winter is often not enough for this.

In more detail: Only a small part comes from food, for example oily fish, eggs or fortified products.

In detail

• Sun: Face, hands and arms about 10 to 20 minutes several times a week in summer are enough for many; avoid sunburn (sonnenschutz-lichtschutzfaktor-und-uv-filter).
• Winter: From October to March the skin at our latitudes forms hardly any vitamin D.
• Risk groups: Older people, people with dark skin, little time outdoors, covering clothing.
• Deficiency: Can lead to softening of the bones (rickets, osteomalacia); have the blood level (25-OH-D) checked by a doctor.
• Supplements: Only after medical advice; overdose is harmful (nahrungsergänzungsmittel-und-vitamine-was-man-wirklich-braucht).
• Foods: Salmon, herring, egg yolk, mushrooms.
• Outdoor exercise: Walks combine light and activity (schrittzaehler-und-alltagsbewegung).