Vitamin D is essential, and here’s how you can boost your levels

In recent years, there has been much talk of a widespread vitamin D deficiency amongst the world’s population. In fact, in Spain, 75 per cent of the population has insufficient levels of this vitamin, despite it being one of the sunniest countries in Europe.

The modern lifestyle is one of the reasons for this deficiency. We are spending longer periods indoors and using more sun cream, which makes it harder for the skin to synthesise this vitamin through exposure to sunlight.

Maintaining adequate levels of this nutrient is essential for preserving good bone and muscle health. Furthermore, recent research has shown that it also plays a significant role in the nervous system, the musculoskeletal system and the immune system.

In this article, you’ll find everything you need to know about vitamin D and how to maintain adequate levels of this nutrient.

A vitamin that acts as a hormone

Vitamin D is a fat-soluble vitamin that acts as a hormone and is essential for the body to function properly. In fact, it is the only vitamin that the body can produce naturally.

Our body synthesises it when ultraviolet B (UVB) radiation comes into contact with the skin. Exposure to these rays transforms a substance present in the dermis into vitamin D3, which is then transported to the liver. It then travels to the kidneys, where it is converted into its active form. Its main function is to help the gut absorb calcium and phosphorus from food, two elements that are essential for maintaining strong, healthy bones.

General vitamin D levels

Vitamin D requirements vary according to age. The recommended daily intake for the general population is 15 micrograms (mcg), equivalent to 600 International Units (IU). However, certain population groups have different requirements:

• Babies up to 12 months: 10 mcg or 400 IU.
• People aged 71 and over: 20 mcg or 800 IU.

To determine vitamin D levels, a blood test is required. Results are usually expressed in nanograms per millilitre (ng/mL), although they may also be given in nanomoles per litre (nmol/L).

Below is a reference table showing vitamin D levels in the blood:

After taking any test, it is recommended to consult a healthcare professional to review the results and assess whether any treatment is required.

What happens when there is a deficiency?

When there is a vitamin D deficiency, symptoms such as fatigue, low mood, tiredness or a feeling of weakness may occur, although in many cases the deficiency may go unnoticed. It can also cause bone pain, muscle weakness or cramps.

The most common cause is a lack of exposure to sunlight. However, there are other factors that can increase the risk of developing this deficiency:

• Following a diet low in foods rich in vitamin D.
• Having problems with intestinal absorption.
• Taking certain medicines.
• Being overweight or obese.
• Excessive alcohol consumption.
• Being elderly.
• Having darker skin.
• Suffering from conditions affecting the liver or kidneys.

To determine the exact cause in your case, it is important to consult a healthcare professional.

Here’s how you can boost your vitamin D levels

Around 90 per cent of the vitamin D stored in our bodies is naturally produced through exposure to sunlight. However, this exposure varies depending on the season, latitude and time of day. During winter, for example, we receive less sunlight, and our vitamin D levels tend to fall.

Furthermore, the use of sun cream can reduce the skin’s production of vitamin D, although applying it remains essential for preventing sunburn and reducing the risk of skin cancer.

In cases of vitamin D deficiency, we can also boost our levels through other strategies:

If you choose to take supplements, it is important to do so under medical supervision and to adhere to the recommended doses. Exceeding the necessary amounts can lead to adverse health effects, ranging from digestive discomfort to kidney problems or heart complications.

The key is to maintain adequate levels of vitamin D to promote good overall health and prevent long-term complications.