September marks a new beginning: returning to work, children going back to school, shorter days, and a change in pace. Amidst all this, you often feel more fatigued and low on energy.
One of the reasons? Vitamin D levels can decrease when sun exposure lessens.
In this article, we help you understand the role of Vitamin D and why it's important to maintain adequate intake, even in combination with other essential nutrients.
Truth 1: Production depends on sunlight
The body produces Vitamin D thanks to UVB rays. In months when sun exposure is limited, levels can drop. Lifestyle, age, or certain individual factors can also affect its availability.
Truth 2: Beyond bones – immunity, muscles, and teeth
Vitamin D not only contributes to calcium metabolism.
Among the scientifically recognized benefits are:
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maintaining normal bones
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maintaining normal muscle function
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maintaining normal teeth
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normal function of the immune system
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normal absorption and utilization of calcium and phosphorus
Truth 3: Pay attention to times of change
Many people only think about Vitamin D in winter. In reality, during transitional periods – such as early autumn or spring – sun exposure decreases and levels can drop. Supplementing your diet during these times helps maintain a constant intake, without waiting for signs of imbalance.
Truth 4: Synergy with essential minerals
In supplements, Vitamin D3 (Cholecalciferol) and Vitamin D2 (Ergocalciferol) are allowed, both effective in contributing to the same benefits.
Vitamin D is often offered in combination with essential minerals such as Magnesium and Zinc:
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Magnesium contributes to the normal functioning of the nervous system, normal muscle function, and the reduction of tiredness and fatigue
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Zinc contributes to the normal function of the immune system and the protection of cells from oxidative stress
This complementarity makes formulations like IMMUNCARE, which combines Vitamin D, Zinc, Calcium, Selenium, Copper, and Coenzyme Q10 in a food matrix from vegetable fermentation to support the body's natural defenses, or like NIGHTRELAX, which with marine magnesium contributes to the normal functioning of the nervous system and to reducing tiredness and fatigue, more complete.
Truth 5: Balanced dosages
Balance is fundamental.
Vitamin D contributes to the maintenance of normal blood calcium levels, but intake must remain within the recommended daily dose indicated on the product.
For this reason, it is important to always follow the dosage on the label and not exceed it.
Scientific box: Vitamin D and well-being
Scientific evidence has confirmed that Vitamin D is essential for the maintenance of normal bones and teeth, for normal muscle function, and for the proper functioning of the immune system.
When offered together with key minerals such as Zinc and Magnesium, each with recognized functions, the formulation supports various aspects of daily well-being.
FAQ
How can I know if I'm taking enough Vitamin D?
The most reliable way is through a blood test (25-OH D), performed by a doctor.
When should I start supplementing?
Supplementation is useful when dietary intake or sun exposure are insufficient. Transition months can be key times when levels tend to drop.
Which form is most commonly used in supplements?
Supplements can contain Vitamin D3 (Cholecalciferol) or Vitamin D2 (Ergocalciferol), both authorized.
Are there risks in case of excess?
Yes. Consumption above the requirement can have undesirable effects. For this reason, the recommended daily dose should never be exceeded.
Recommendations from the Swiss Federal Food Safety and Veterinary Office (FSVO):
Fat-soluble vitamin D is important for the formation of healthy bones and teeth. Dietary intake of vitamin D is low, while endogenous synthesis in the skin when exposed to sunlight is more important. Given Switzerland's latitude and the resulting insufficient solar radiation, about 60% of the population does not have sufficient vitamin D intake in winter.
1. What is vitamin D for and what are the consequences of a deficiency?
Vitamin D promotes the assimilation of calcium and phosphate by the intestine and their integration into bones, and is therefore important for the formation of healthy bones and teeth. Insufficient vitamin D intake causes bone diseases; if the deficiency is severe, rickets can occur in children and osteomalacia (softening of the bones) in adults.
2. Main sources of vitamin D
For vitamin D intake, endogenous synthesis in the skin, when exposed to sunlight, which contributes 80-90%, is fundamental. Normal diet, without fortified foods, food supplements, or high-dose vitamin preparations, contributes minimally, as most foods contain little vitamin D. The richest foods in vitamin D are, for example, fatty fish (herring, salmon, especially wild salmon, egg yolk, as well as edible mushrooms such as button mushrooms and chanterelles).
In addition to foods that naturally contain it, vitamin D-fortified foods (e.g., milk and dairy products, margarine, cereal flakes), food supplements (capsules, effervescent multivitamins, etc.), or high-dose vitamin D preparations "medicines" are also available.
3. Recommendations for daily vitamin D intake
The need for vitamin D can vary depending on the population group.
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Population group |
Recommended daily dose |
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Infants in the first year of life |
400 IU/day (10 µg/day) |
|
Children in their second and third year of life |
600 IU/day (15 µg/day) |
|
People aged between 3 and 60 |
600 IU/day (15 µg/day) |
|
Pregnant and breastfeeding women |
600 IU/day (15 µg/day) |
|
People over 60 |
800 IU/day (20 µg/day) |
IU = international units µg = microgram = 1/1000 milligram
4. Tips for covering daily vitamin D needs
In general
a. Staying and exercising outdoors is recommended as endogenous vitamin D synthesis is fundamental. However, the recommendations of the Federal Office of Public Health (FOPH) regarding sun protection must always be observed.
b. A healthy, varied, and balanced diet in line with the Swiss food pyramid should be followed.
c. When taking vitamin D supplements (food supplements or medicines), instructions for use and recommended dosage must be followed.
d. To prevent vitamin D overdose, vitamin intake from different sources (fortified foods, food supplements, medicines) should be avoided simultaneously.
Conclusion
Consciously supplementing with Vitamin D is a choice that contributes to overall well-being. September is the ideal time to take care of yourself and support your body during a period of change.
👉 Discover our selection of supplements with Vitamin D, Zinc, and Magnesium, such as IMMUNCARE and NIGHTRELAX, designed for safe and balanced intake.
