Vitamin D in winter | Why the sunshine vitamin is important now

The days are getting shorter, and the sun, which we sometimes cursed in summer, is suddenly a welcome but rare guest. This also affects our vitamin levels: Vitamin D levels, in particular, reach a low point in winter for many people. But it doesn't have to be that way. What can you do with... Vitamin D in winter You can find out what happens and what role supplements play in the first part of our "Getting Through the Winter Well with Vetain" series.
This series will guide you through the winter and show you how to get through it best with the right vitamins and minerals. If you'd like to read more, you can find further information on our blog. Vetain Winter Weeks More interesting articles on this topic.

Your knowledge to go: Vitamin D in winter

• The body can produce vitamin D They form themselves when exposed to sunlight. – compared to other vitamins, only a small part of the requirement can be met through diet.

• The problem: Vitamin D production is much lower in winter because sunlight decreases and becomes less intense.

• Vitamin D stored from the summer is often insufficient for the cold months. Thus, the level drops. Vitamin levels in many in winter clearly.

• Supplements Drops or capsules can be an additional source of the sunshine vitamin.

• Vitamin D3 & K2 drops are a simple, vegan way to supplement your vitamin D intake.

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What's the deal with the "sunshine vitamin"?

Vitamin D not only has a particularly beautiful name (Who wouldn't want to be called the sunshine vitamin?!), but is also special in another way: Compared to other vitamins, it is not It's not primarily absorbed through diet, but the body simply produces it itself when exposed to sunlight. However, "simply" is a relative term here – many factors determine how well this process works:

• Time you spend outdoors: Even the most beautiful weather is useless if you just sit inside.

• season: Of course, there's far more sun in summer than in winter. Therefore, vitamin D is a difficult issue for many people in winter.

• Time of day: The sun is strongest around midday, but very few people have time for a leisurely stroll in the sun then.

• Weather: When it rains, the sun is neither strong, nor do many people really feel like spending time in nature.

• Latitude: In our latitudes, the sun is simply less present and intense than in other places.

• sun protection: About 1/4 of your body must be bare, i.e., without sun protection such as caps or long shirts.

• skin type & -color: People with darker skin need more UV radiation to produce the same amount of vitamin D.

If all these factors are right, your skin can produce vitamin D through sunlight (more precisely, UVB radiation). Exactly how this works is incredibly complex and not really important for our purposes here.
But what's important is: The Education The amount of vitamin is not always the same for everyone, but from person to person and even It varies from day to day.. As a rough guide, you can remember that you should aim for approximately [amount] every day. 5-25 minutes in sunny weather at midday Being outdoors and exposing a quarter of your body to the sun without full sun protection is something we should look at together in a moment. We'll examine what this means for vitamin D in winter.

Vitamin D in the diet

In addition, as already mentioned, the sunshine vitamin can also be obtained in small amounts via the Nutrition to be included:

• Oily fish (mackerel, herring, salmon)

• Some mushrooms

• liver

• egg yolk

• Fortified foods (such as some types of milk or margarine)

Read more in our article: Where is vitamin D found?
Most people only absorb nutrients through their diet. 2 to 4 micrograms Vitamin D per day.
As you can see, that's not really much. Just a reminder: Healthy teenagers and adults need [a certain amount of water] daily. 20 micrograms. People who are vegetarian or vegan are at a particularly disadvantage. So, if you don't want to eat several packs of mushrooms every day, the Autogenous synthesis Important for you: This makes about 80-90% of vitamin D supply out of.

The Vitamin D Winter Problem

So far, so good: We absorb the vitamin through our diet or produce it ourselves through sun exposure. However, problems arise when the days get shorter, the weather wetter, and the sky cloudier. What happens to the sun then? & Vitamin D?

In fact, the intensity and frequency of solar radiation decreases significantly in our latitudes during winter. This means that in the colder seasons also the Vitamin D production decreases. Studies illustrate this and show that a sufficient sunlight and thus vitamin production only between March and October This is possible because the sun simply isn't strong enough during the winter months.
And what about the months from November to February?! Do we all simply experience a severe shortage during that time?
Fortunately, it's not quite that dramatic:

• The body can store vitamin D, which it produced in the summer, in the body save and in winter on these reserves to draw on these reserves. However, this only works if you spent enough time in the sun during the summer and your body was able to produce an "extra" amount. So, is the stored amount enough to get us through the winter? That's questionable.

• Besides these, there are other ways to raise the level: Vitamin D in winter can also be obtained through Groceries, enriched products or Supplements will be recorded. More on that later.

So, it's true that many people have low vitamin D levels in winter. But why an adequate supply is important even in winter becomes clear when you look at all the things this vitamin does in the body:

Vitamin D effect

This vitamin is incredibly powerful! Let's take a quick look at the effects of the sunshine vitamin:
Vitamin D contributes to, among other things...

… a normal function of the immune system
… the maintenance of normal Bone
… the maintenance of a normal Muscle function
… the maintenance of normal Teeth
… a normal Calcium levels in the blood.

You'll notice, you come across the vitamin everywhere.
Immune system? Vitamin D.
Normal muscle function? Vitamin D!
Your entire body? VITAMIN D! (Okay, it's not quite like that, of course, but I wanted to add some drama :D)

Adequate vitamin D intake in winter is therefore not just a nice suggestion, but genuinely important. Read more in our article: What are the benefits of vitamin D?

Supplements: The solution?

Many people resort to this, especially during the winter months. Supplements back, to ensure a consistent vitamin D supply.

Quote: According to the Robert Koch Institute, only 44% of adults have sufficient vitamin D levels.

Should you take vitamin D in winter? - in the form of supplements? Many studies and experts say: Yes. Vitamin D supplementation in winter can be beneficial, especially if...
. ...you don't spend enough time in the sun regularly during the summer,
. ...you consume foods with few added nutrients or products with a naturally high vitamin content
. ...or a low blood level has already been detected in your case.
Vitamin D has become a standard part of the winter routine for many people.

Such supplements are available in various forms: Vitamin D drops, vitamin D capsules, and vitamin D tablets. We personally, and many of our customers, are big fans of the drop form:

• Easy to dose

• Tasteless

• Easy to swallow (capsules and tablets can sometimes be difficult to swallow)

• Convenient for taking along

• Long supply

Which vitamin D can you take in winter? How about Vetains Vitamin D with K2 drops? We'll briefly introduce them to you:

Vetains Vitamin D Drops

Vetains Vitamin D drops stand for high quality and make supplementation super easy:

• A real value for money: Only €9 per year and less than 3 cents a day for your vitamin supply

• Vegan Vitamin D3 & K2Vital®

• Optimal bioavailability & high purity

• Just 1 drop daily with a meal

• 3-year supply

• Easy intake (Vetain's Vitamin D intake guide)

So, what do you think? Do you want to do something to boost your vitamin D levels during the winter? Then you can buy your vitamin D right here.

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Conclusion

Vitamin D, sunshine, winter, supplements – we've covered a whole year in this article. Here's the key takeaway: Our bodies can produce vitamin D through sun exposure; we don't get much from food alone. Since the sun is less frequent in winter, you can essentially build up your vitamin stores in summer by spending plenty of time in the sun, so you can draw on them during the winter months. If that's not possible for you (or wasn't), or if you want to supplement your diet with vitamin D, fortified foods or supplements can be beneficial during the winter.

If you're wondering how much sun exposure you need to maintain your vitamin D levels in winter: Several weeks of vacation in a warm country. ;)
Then maybe supplements would be better?

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Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)

The information shared in this article does not replace individual medical or nutritional advice.

literature & Sources

1. BfR (Federal Institute for Risk Assessment) (2014). Selected questions and answers on vitamin D.

2. DGE (o.J. ). Vitamin D. https://www.dge.de/wissenschaft/referenzwerte/vitamin-d/

3. Ehlers, A.; Frimmer, V.; Linseisen, J. & Scholl, J. (2025). Who should take vitamin D? In: German Medical Journal, 122(6)

&

Mensink G.B.M. & Rabenberg, M. (2016). Vitamin D status in Germany. In: Journal of Health Monitoring, 1(2).

Vitamin D3/K2 drops (vegan)

When it's gray outside: Vetains Vitamin D3 drops - the sun in your everyday life.
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Vegan Vitamin D3/K2 Drops (1,000 I.E. ) Vegetable D3 and K2Vital® to maintain normal bones, teeth and normal function of your immune system.

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