In Estonia, vitamin D is especially important because much of the year has little sunlight, meaning the body can’t naturally produce enough vitamin D. Sunlight’s UVB radiation is the main source of vitamin D, but since sunny days in Estonia are short and rare, many people are at risk of not getting the required amount of this vitamin. Therefore, vitamin D supplements are recommended during the winter months to maintain health and prevent deficiency.
1. Sunlight – the main source of vitamin D
Vitamine D is a unique vitamin that the human body can produce itself, but sunlight is needed for this. Although foods such as fatty fish, egg yolks, and fortified dairy products provide some vitamin D, sunlight still accounts for the majority of our vitamin D stores. UVB radiation from the sun triggers a process in the body where cholesterol is converted into vitamin D. Unfortunately, in many areas like Estonia, there aren’t enough sunny days, especially in autumn and winter, making it difficult to get enough vitamin D from the sun alone. To ensure the body gets its required amount of vitamin D, it’s important to combine a healthy diet with supplements when necessary.
2. Winter months and vitamin D deficiency
In Estonia, the winter period is particularly challenging as low sunlight and short days significantly reduce the body’s ability to produce vitamin D. UVB rays, which help the skin synthesize the vitamin, don’t reach the ground in sufficient quantities during winter, leaving the body unable to produce the necessary amount. Additionally, the weather is often cloudy, further blocking sunlight. During the winter months, vitamin D deficiency becomes a common problem, affecting the immune system and increasing susceptibility to illness. Therefore, it’s especially important to regularly take vitamin D supplements in winter to support the immune system and prevent the health impacts of deficiency.
3. Sunscreen and vitamin D – friends or foes?
Sunscreen is essential for protecting our skin from UV radiation, but at the same time, it can significantly reduce vitamin D production in the skin. Studies have shown that sunscreen can block up to 95% of UVB rays, which are necessary for synthesizing vitamin D. This doesn’t mean we should abandon sunscreen, but it’s important to find a balance – spending a few minutes in the sun without protection to produce vitamin D, and then protecting the skin from excessive sun exposure. This is especially important in summer when the UV index is higher, and skin protection becomes more crucial.
4. Age and vitamin D production
As we age, our skin’s ability to produce vitamin D decreases because the skin absorbs less UVB rays. In younger years, the body produces enough vitamin D, but as we age, this ability diminishes, meaning older people may need more vitamin D supplements than younger ones. Vitamin D deficiency in old age can lead to serious problems such as osteoporosis and a weakened immune system. Therefore, it’s recommended that older people monitor their vitamin D levels and take supplements if necessary to maintain a healthy immune system and strong bones.
5. Vitamin D and immune system protection
Vitamin D plays a key role in strengthening the immune system. Studies have shown that sufficient levels of vitamin D in the body help reduce the risk of colds, viral infections, and even the flu. The importance of vitamin D for immune support has also been observed during the COVID-19 pandemic, where it was found that people with adequate levels of vitamin D were better protected against viruses and infections. Vitamin D helps regulate the activity of immune cells, making it essential for the proper functioning of the body’s defense mechanisms.
6. Mental health and vitamin D go hand in hand
Vitamin D not only affects physical health but is also important for mental well-being. Studies have found a link between vitamin D deficiency and mental health issues such as depression and anxiety. A lack of vitamin D can cause mood swings, fatigue, and a lack of motivation, all of which overlap with symptoms of depression. Therefore, it’s important to ensure the body gets enough vitamin D to keep mood stable and reduce the risk of mental health problems.
7. Vitamin D needs depend on individual factors
The need for vitamin D can vary significantly depending on age, lifestyle, and health status. People who spend most of their time indoors or are overweight may need more vitamin D than those who spend time outdoors and are more active. Pregnant and breastfeeding women also need higher amounts to ensure both their own health and the health of their baby. Vitamin D levels can be measured through a blood test, which provides a clear picture of whether there is a deficiency and how much supplementation is needed.
8. Vitamin D and heart health
Although vitamin D is best known for its role in bone health, it also plays an important role in maintaining cardiovascular health. Vitamin D helps keep cholesterol levels and blood pressure under control, thereby reducing the risk of heart disease. Additionally, vitamin D has been found to reduce arterial stiffness, which in turn reduces the strain on the heart and helps keep it healthy.
9. Obesity and vitamin D deficiency
People who are overweight are at a higher risk of vitamin D deficiency because vitamin D is fat-soluble and can become “locked” in excess fat stores, making it less available to the body. This means that overweight individuals may have a harder time reaching the necessary vitamin D levels, even if they get enough sunlight or take supplements. Therefore, overweight people are often advised to take larger amounts of vitamin D to ensure adequate intake.
10. Lotos Pharma – liposomal vitamin D
Lotos Pharma has developed a liposomal vitamin D supplement that differs from traditional vitamin D supplements with its unique technology. Liposomal vitamin D is surrounded by tiny lipid bubbles that help the vitamin absorb better and stay in the body longer. Thanks to this technology, liposomal vitamin D is particularly effective at strengthening the immune system and supporting bone and muscle health. The product will be available in late October.