Vitamin D, often referred to as the "sunshine vitamin", plays a crucial role in our health. But how much should we take and what should we look out for? In this article, we give you an overview of the most important recommendations for taking vitamin D.
Why is vitamin D so important?
Before we look at the recommended intake, let's take a brief look at the importance of vitamin D:
- Strengthens bones and teeth
- Supports the immune system
- Promotes muscle health
- Has a positive effect on mood
Recommended daily intake
The German Nutrition Society (DGE) recommends the following daily intake:
For adults:
- 800 IU (international units) or 20 μg per day
For infants:
- 400-500 IU (10-12.5 μg) per day
For children and adolescents:
- 800 IU (20 μg) per day
Please note that these values are guidelines and may vary depending on the individual situation.
Natural sources vs. food supplements
Natural sources:
- Sunlight (15-30 minutes of sun exposure per day)
- Fatty fish (e.g. salmon, mackerel)
- Egg yolk
- Mushrooms
Food supplements:
If the natural intake is not sufficient, dietary supplements may be an option. Talk to your doctor about this.
When should you take vitamin D?
- Preferably with a meal with some fat, as vitamin D is fat-soluble.
- In the morning or at lunchtime to support the natural circadian rhythm
- Regularly at the same time of day for a better routine
Precautions
- Avoid overdosing: Too much vitamin D can be harmful.
- Consult your doctor if you have kidney disease or are taking certain medications.
- Check vitamin D levels regularly, especially for at-risk groups
Conclusion
Taking the right amount of vitamin D is important for your health. While many people can meet their needs through sunlight and diet, others may need supplements. Pay attention to the recommended daily dose and consult your doctor if in doubt. With the right intake, you can make the most of the many benefits of this important vitamin.
Do you have any questions about taking vitamin D? Let us know in the comments!