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Persistent fatigue, low mood, widespread pain, recurrent infections… What if it’s a lack of vitamin D? Essential for many bodily functions, this fat-soluble vitamin plays a central role in bone health, immune system function, and overall balance. However, vitamin D deficiency affects a large part of the population, especially in winter or among people with dark skin who are not exposed to much sun. Let's focus on the benefits of vitamin D and the best ways to meet your needs.
An essential role in the body
Vitamin D plays several major physiological roles. Notably, it regulates the absorption of calcium in the blood, a fundamental mineral for bone and tooth strength. This is why it is often recommended for osteoporosis prevention or to support growth in children.
But its functions don't stop there. Vitamin D deficiency can also disrupt the immune system, increase feelings of intense fatigue, or lead to chronic headaches. Several clinical studies show that the active form of this vitamin, 25-hydroxyvitamin D, is involved in more than 200 different biological reactions. In pregnant women, a good vitamin D status is also associated with optimal fetal development.
D2, D3… Which form to choose?
There are two main forms of vitamin D:
Vitamin D2 (ergocalciferol): plant-derived, often used in fortified dairy products or vegan supplements.
Vitamin D3 (cholecalciferol): naturally produced by the skin under the effect of ultraviolet rays, it is also present in fatty fish such as salmon or sardines. This form is generally considered the most effective for maintaining optimal levels in the blood.
Vitamin D3 is the biologically active form, which ensures an increase in calcium levels in the blood. Conversely, excessively high levels, particularly due to excessive supplementation, can lead to disorders such as nausea, abdominal pain, or soft tissue calcification. Hence the importance of having your 25(OH)D levels checked if in doubt.
Where to find it and how to meet your needs?
The need for vitamin D varies with age, sun exposure, diet, and certain physiological conditions such as pregnancy. Generally, recommendations are around 600 to 800 IU per day, but can go up to 1000 IU or more in case of confirmed deficiency.
The primary source remains sun exposure: often, 15 to 20 minutes of exposure per day, with arms and face uncovered, is enough for the body to synthesize vitamin D. But in winter or in less sunny areas, this production becomes insufficient.
This is why it is crucial to also focus on foods rich in vitamin D :
- Fatty fish (salmon, mackerel, sardines)
- Egg yolk
- Cod liver or its oil, known as a traditional remedy rich in vitamin D3
- Fortified dairy products
- And of course, food supplements can be useful for people at risk of deficiency.
What about vitamin D for weight loss?
Some research suggests an association between good vitamin D status and better body weight management. Although the results are still preliminary, it appears that vitamin D may play a role in fat metabolism, appetite regulation, and energy production. This link would notably be related to the regulation of certain metabolic hormones influenced by vitamin D levels.
