Sunlight is our primary source of vitamin D. In winter, weaker sun and shorter days can reduce production. But do you really need supplements?
Expert advice from Drugstore Linda:
Why is vitamin D essential? Our skin synthesizes vitamin D from sunlight. It's crucial lifelong for strong bones and teeth, helping absorb calcium and phosphorus from food to build and maintain them. Deficiency risks include weak, painful bones, osteoporosis in adults, muscle weakness, and cramps.
How do you get enough vitamin D?
Sun exposure drives most production. For fair-skinned individuals with a balanced diet, 30 minutes daily between 11:00 and 15:00—exposing hands and face—is typically sufficient, even in winter. A lunchtime walk works wonders.
Does food provide vitamin D? Yes, though in smaller amounts. Oily fish like herring, mackerel, and salmon are richest. Meat and eggs offer some, and in the Netherlands, it's fortified in margarine, low-fat margarine, and baking products.
Who benefits from extra vitamin D? Some produce less or get limited sun: children up to age 3, pregnant women, those with darker skin, limited outdoor time, or over 50. They should take 10 mcg daily. Over 70? Aim for 20 mcg to counter higher osteoporosis risk and bone fragility.
About supplements Available as tablets, capsules, drops, or in multivitamins—often paired with calcium for better absorption. Always check labels for dosage. For personalized guidance, consult a Certified Specialist in Self-Care at your local drugstore to assess your needs.
Meet Linda
Linda is a certified druggist at a drugstore with the Certified Specialist in Self-Care quality mark—your assurance of reliable OTC advice. Find nearby locations at www.erkendspecialistinzelfzorg.nl and learn what to expect.
