Why is vitamin D so important?
Vitamin D is essential for the body to absorb calcium and keep bones strong. It also plays a role in the immune system and can help prevent disease.
The body produces vitamin D when the skin is exposed to sunlight, but in Denmark the sun's rays are not strong enough in winter. That's why it's important to get vitamin D through your diet - especially from October to April.
Read more about what vitamin D is here.
Who especially needs vitamin D?
Everyone needs vitamin D, but some groups are at greater risk of vitamin D deficiency.
This includes the elderly, young children, people with dark skin and people who don't spend much time in the sun. If you fall into one of these groups, you should pay extra attention to what you eat - and whether you should supplement your diet.
The best sources of vitamin D in food
Oily fish in particular provides large amounts of vitamin D. A few servings a week makes a big difference.
Foods high in vitamin D:
- Salmon
- Herring
- Mackerel
- Cod liver oil
- Eggs (especially the yolk)
- Liver
- Fortified products like milk and margarine
If you don't eat fish, you may want to look for fortified foods or talk to your doctor about supplements.
What about vegetarians and vegans?
Vegetarians can get some vitamin D from eggs and dairy, but for vegans it can be a challenge.
There are plant-based products that are fortified with vitamin D, such as plant milk and breakfast cereals. However, the amounts are often small, which is why it's often recommended that vegans take a supplement, especially in winter.
How much vitamin D do you need?
The Danish Health Authority recommends that adults get 10 micrograms of vitamin D per day. Seniors over 70 years of age are recommended 20 micrograms daily.
It can be difficult to meet your needs through food alone - especially if you don't eat fish. That's why it's a good idea to think of vitamin D as a combination of diet, sun and supplements.
Symptoms of vitamin D deficiency
Vitamin D deficiency can cause diffuse symptoms and is often not detected immediately.
Typical signs can be:
- Fatigue
- Weak muscles
- Increased tendency for infections
- Bone pain or weakness
If you experience any of these symptoms and suspect a deficiency, your doctor can take a blood test and measure your levels.
When should you take supplements?
Many people benefit from supplementation during the winter months, especially if their diet doesn't contain enough vitamin D.
Talk to your doctor if you're unsure whether you should take supplements - especially if you're at risk. A daily supplement is a simple and inexpensive way to prevent deficiency.
How we support you at Lægerne Danmark
At Doctors Denmark, we help you find out if you're not getting enough vitamin D in your diet - and how best to get it covered.
We can take a blood test and advise you on both diet and supplements. You decide when you want to come by - even evenings or weekends if it suits you best.