Vitamin D at a glance

The sunshine vitamin D is often in short supply, especially among gamers. Why you should keep an eye on your vitamin D supply and what the sunshine vitamin is all about.

Table of contents

1. What is Vitamin D?

2. What functions does vitamin D have?

3. Symptoms of vitamin D deficiency: How do you recognize a vitamin D deficiency?

4. Daily requirement for vitamin D: How much vitamin D do you need?

5. Which foods contain vitamin D?

6. Must-Knows

7. Sources

1. What is Vitamin D?

Vitamin D, also known as calcitriol, is the only vitamin your body can produce itself. That's why vitamin D is not one of the so-called essential vitamins that you need to get from food. However, vitamin D is not just there, it has to be produced. Your body needs vitamin D3 for this.

This vitamin D3 is produced under the influence of UVB radiation and transported to the liver via the blood. There, if necessary, your body converts it into vitamin D, which it can actively use. Vitamin D is one of the four fat-soluble vitamins and can be stored for dark times.

Would you rather gamble than spend your time in the midday sun? Then you should have your vitamin D level checked by a doctor. It is not uncommon for vitamin levels to be too low, especially in the winter months of October to March. During this time, the intensity of the necessary UVB rays is too low to activate vitamin D3 production. If the stores are not sufficiently filled in the summer months, the vitamin D level quickly drops below the target level.

You can help with regular sun exposure, foods containing vitamin D or supplements. The following applies: small animals also make mess. Covering your vitamin D needs with just one food is virtually impossible. That's why our Energy Bites contain 1.45 µg per serving and also make a small contribution to your vitamin D supply.

2. What functions does vitamin D have?

Although vitamin D is not an essential vitamin, it fulfills essential functions for your health. The most important functions of vitamin D at a glance.

Vitamin D...

✔️ contributes to the normal absorption/utilization of calcium/phosphorus
✔️ contributes to normal calcium levels in the blood
✔️ contributes to the maintenance of normal bones
✔️ Contributes to maintaining normal muscle function
✔️ Contributes to maintaining normal teeth
✔️ contributes to the normal function of the immune system
✔️ has a function in cell division

You see: the extra portion of vitamin D3 in our Energy Bites is more than justified.

3. Symptoms of vitamin D deficiency: How do you recognize a vitamin D deficiency?

You often only notice a defect when serious consequences occur. Overstress fractures, decreasing bone density, etc. can also be found in young athletes who have a vitamin D deficiency. This is mainly due to the role the vitamin plays in calcium metabolism.

In principle, the symptoms of a vitamin D deficiency are non-specific. The most common symptoms in everyday life include:

👎🏼 weakened immune system
👎🏼 Fatigue and sleep disorders
👎🏼 Muscle cramps and muscle pain
👎🏼 Tingling and numb hands and feet
👎🏼 inner unrest
👎🏼 lack of appetite
👎🏼 Hair loss

Remember that vitamin D is a fat-soluble vitamin and can be stored in the body. What is stored can also be overdosed. So before you run to the pharmacy and buy high-dose vitamin D, have your vitamin D level checked by a doctor.

Good to know: According to the DGE, you can only overdose on vitamin D if you regularly supplement with more than 100 micrograms of vitamin D. You can't eat that many Energy Bites .

A small dose of vitamin D3 definitely does no harm, especially in the winter months, as sunlight is not intense enough in the months of October to March, at least in central and northern European latitudes, to ensure endogenous vitamin D synthesis.

4. Daily requirement for vitamin D: how much vitamin D do you need?

The German Society for Nutrition (DGE) recommends taking 20 µg of vitamin D3 per day in the form of dietary supplements if there is no endogenous synthesis, as it is not possible to cover the requirement with natural foods. If you go out in the sun regularly, you can get by without additional supplements in the summer months.

Our Energy Bites help provide you with vitamin D when the weather is just too nice not to gamble. 😜

5. Which foods contain vitamin D?

Bad news for those who prefer to avoid sunlight: Vitamin D is only contained in a few foods. Fish lovers can cover around 10% of their vitamin D needs from food. So no matter what you like to eat, a quick walk in the sun cannot be avoided, even for the vampires among you.

Summer sun on the skin stimulates the production of vitamin D3. Vitamin D3 is the precursor to vitamin D and is easily converted and stored by the body. To produce vitamin D through sun exposure, an average of around 15 minutes of sun exposure on the face, arms and legs is enough.

Foods with vitamin D:

The only relevant sources of vitamin D are different fish. However, the actual vitamin D content of fish varies greatly. Sunlight and dietary supplements with clearly defined vitamin D3 content are therefore always safe.

The top sources of vitamin D among fish include (µg/100g):

Herring (approx. 26 µg)
Trout (approx. 21 µg)
Salmon (approx. 16 µg)
Tuna (approx. 5 µg)
Sardine (approx. 11 µg)
Oysters (approx. 8 µg)

Common foods with low amounts of vitamin D are (µg/100g):

Porcini mushrooms (approx. 3.1 µg)
Eggs (approx. 2.9 µg)
Chanterelles (approx. 2.1µg)
Mushrooms, (approx. 1.9 µg)
Butter (approx. 12 µg)
Gouda (approx. 0.5 µg)

6. Must-Knows

• Vitamin D can be produced by the body itself in the summer months and is stored in muscle and fatty tissue as well as in the liver.
• In the months of October - March, solar radiation is not strong enough to stimulate this endogenous vitamin D synthesis. Dietary supplements with vitamin D are then useful.
• Vitamin D is essential for normal bone health. Vitamin D deficiencies are not uncommon and are often only noticed when serious consequences become apparent.
• The first symptoms of a vitamin D deficiency are non-specific. Therefore, make sure to keep your vitamin D levels at a good level.