Vitamin D thoroughly examined

In combination with the health benefits of calcium, vitamin D protects our teeth and the functioning of our bones. Thanks to an optimal daily intake, vitamin D can prevent osteoporosis. This condition causes more brittle bones and a greater risk of fractures. Additionally, this vitamin possesses many other health benefits for our body. It stimulates the muscles. It also strengthens our immune system and our natural defenses, which ensures that our metabolism can better fight against viruses, diseases, and other infections.

Studies currently being conducted seem to indicate that vitamin D may also offer some degree of protection against certain serious illnesses⁽¹⁾. A vitamin D deficiency can, in fact, lead to a significantly higher risk of COVID-19 infection and a more severe course of the disease.⁽²⁾

2/3 of the daily requirement of vitamin D is produced by the skin during exposure to sunlight. Food must provide the remaining third.

The foods richest in vitamin D are:

• fatty fish (herring, sardines, salmon...)
• eggs
• cheese
• meat.

A vitamin D deficiency is very common because we do not produce enough of it, especially during the winter. Moreover, the amount provided by our food is not sufficient to compensate for the lack of sunlight. Therefore, a vitamin D supplement is recommended for the entire Belgian population.

During the COVID-19 pandemic, vitamin D is often mentioned because it can help to keep the virus at bay if you take an increased dose. This vitamin indeed supports our immune system. The European Food Safety Authority (EFSA) states that a daily intake of vitamin D up to 100 µg can be considered safe (note that in Belgium a dose of up to 75 µg is permitted in food supplements). We must, however, remain cautious: vitamin D does not protect as effectively as a vaccine!

In our country, the Superior Health Council (SHC) recommends a daily supplement from birth⁽³⁾, from 10 µg/day (400 IU) for children and from 10 µg to 15 µg (600 IU) for young adults up to the age of 18, depending on individual exposure to sunlight. For adults, the SHC recommends a daily supplement of 10 µg/day, and 15 µg/day for those at risk of osteoporosis, and up to 20 µg/day (800 IU) for pregnant and breastfeeding women (SHC, 2016). Vitamin D is therefore an ally for the whole family!