What is vitamin D for?

Vitamin D plays an essential role in the body by primarily regulating calcium and phosphorus levels in the blood. Let's discover all its benefits and how to effectively meet our needs.

Why do we need vitamin D?

Our body naturally synthesizes vitamin D through sun exposure. Only 15 to 20 minutes of daily exposure to ultraviolet radiation are generally enough to meet our vitamin needs. This exposure allows the production of the active form of the vitamin, called calcitriol, which is essential for our health.

According to a study published in the Journal of the American Medical Association, moderate and regular sun exposure is sufficient to maintain adequate vitamin D levels (Holick MF, 2007).

Signs of vitamin D deficiency

Vitamin D deficiency can lead to various symptoms, such as fatigue, muscle pain, and even headaches. In the long term, it can also cause bone demineralization, leading to disorders such as osteomalacia in adults or rickets in children (Holick MF, 2006).

Foods rich in vitamin D

To effectively supplement our vitamin D intake, let's favor foods rich in vitamin D such as:

• Fatty fish (salmon, sardines, mackerel)

• Egg yolk

• Certain foods specifically fortified with vitamin D (dairy products, cereals)

According to ANSES, fatty fish remain the main recommended food source for covering vitamin D needs.

Food supplements: a practical solution

If sun exposure or diet is not enough to meet our needs, the use of food supplements can be beneficial. They ensure optimal coverage of our needs and help maintain adequate levels of calcium oil in the blood.

A review published in Nutrients (Pilz S, 2019) indicates that supplementation is particularly useful in regions with little sun or in people at increased risk of deficiency.

Vitamin D and weight loss

Maintaining adequate vitamin D levels could also play an indirect role in weight loss, notably by participating in metabolism regulation. A study in the American Journal of Clinical Nutrition suggests that adequate vitamin D levels may be associated with better body weight management (Pannu PK, 2016).

An ally of the immune system

Vitamin D also supports our immune system, strengthening our natural defenses against infections and contributing to better overall health. According to research published in Nature Reviews Immunology, vitamin D is involved in the regulation of innate and adaptive immunity (Aranow C, 2011).

Nutritional reference and medical follow-up

To ensure sufficient intake, it is advisable to follow the official nutritional reference values established by health authorities (ANSES, WHO) and to undergo regular medical follow-up with a healthcare professional to monitor blood levels and, if necessary, adapt your vitamin D intake.

References:

• Holick MF. Vitamin D Deficiency. N Engl J Med. 2007;357(3):266-281.

• Holick MF. High prevalence of vitamin D inadequacy and implications for health. Mayo Clin Proc. 2006;81(3):353-373.

• Pilz S, et al. Vitamin D supplementation: guidelines and evidence for subclinical deficiency. Nutrients. 2019;11(2):383.

• Pannu PK, Zhao Y, Soares MJ. Vitamin D status and body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2016;104(1):97-110.

• Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881-886.