Why is vitamin D so important?
Vitamin D is crucial for the body to absorb calcium and maintain strong bones. It also plays a role in the immune system and can help prevent diseases.
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. Therefore, it is 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 deficiency.
This applies, for example, to the elderly, small children, people with dark skin, and people who do not spend much time in the sun. If you are in one of these groups, you should pay extra attention to what you eat - and whether you should supplement with vitamins.
The best sources of vitamin D in food
It is especially fatty fish that contributes large amounts of vitamin D. A couple of servings a week makes a big difference.
Foods with a lot of Vitamin D:
- Salmon
- Herring
- Mackerel
- Cod liver oil
- Eggs (especially the yolk)
- Liver
- Enriched products such as milk and margarine
If you don't eat fish, it may be a good idea 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 have added vitamin D, such as plant-based milk and breakfast cereals. However, the amounts are often small, and therefore it is 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. Older people over 70 years are recommended 20 micrograms daily.
It can be difficult to cover the need through food alone - especially if you do not eat fish. Therefore, it is a good idea to think of vitamin D as a combination of diet, sun and possibly supplements.
Symptoms of Vitamin D deficiency
Vitamin D deficiency can cause vague symptoms and is often not detected right away.
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 sample and measure your level.
When should you take supplements?
Many benefit from a supplement in the winter months, especially if their diet does not contain enough vitamin D.
Talk to your doctor if you are unsure whether you should take supplements – especially if you belong to a risk group. A daily supplement is a simple and inexpensive way to prevent deficiency.
How we support you at Doctors in Denmark
At Doctors in Denmark, we help you find out if you are not getting enough food with vitamin D – and how to best cover it.
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.