Vitamin D Deficiency: At-Risk Groups & Symptoms

Around half of adults in Germany do not reach the recommended values. The modern working world further exacerbates the problem.

Vitamin D occupies a special position among vitamins. Strictly speaking, it is a hormone because the body can produce 80 to 90 percent of it itself. Our skin kindly does this job – but only with the help of the sun’s UV-B radiation. The German Society for Nutrition explains that sufficient body production in Germany is only possible between March and October.

Modern lifestyle exacerbates the problem

Anna-Katharina Doepfer from OrthoGroup Hamburg points out that NDR points out that until industrialization, most people were constantly outside during the growing season. As a result, their vitamin D stores were filled to their maximum in the fall.

Today, many people work indoors even in the summer, which means that the storage tanks are not optimally filled.

Around half of adults in Germany do not reach the recommended vitamin D levels in their blood. This is shown by representative studies from the Robert Koch Institute. A deficiency can occur, especially in the winter months, and can have serious consequences, mainly for bone health.

Many remain below the recommendation

The Robert Koch Institute has determined that 15.2 percent of adults have a vitamin D deficiency with levels below 30 nanomoles per liter of blood. Another 40.8 percent have suboptimal values ​​between 30 and 50 nanomoles. Values ​​of 50 nanomoles per liter of blood or more are considered sufficient.

The consequences of a severe deficiency are serious. In infants and children, rickets can occur – a disease in which the bones remain soft and become deformed. Pawel Bak from the Freiburg Orthopedic Joint Clinic explains that osteomalacia, which impairs bone stability, is possible in adults.

Certain groups need special attention

Experts have identified several risk groups that often suffer from vitamin D deficiency. This includes people who spend little time outdoors, such as those with chronic illnesses and those in need of care. Older people are also affected because their skin produces less vitamin D as they age.

People with dark skin need significantly more sunlight for vitamin D production than is received in Germany. The Austrian state health portal points out that people who, for religious or cultural reasons, only go outdoors with their bodies covered are also at risk.

When preparations make sense

The Federal Institute for Risk Assessment generally recommends, depending on your skin type, being exposed to the sun for five to 25 minutes a day with your face, hands and arms uncovered. In the sunny period between March and October, the body can store enough vitamin D for the winter – even without sunburn.

So get out into the fresh air more often. Because visits to the solarium are of little use. The devices there primarily emit UV-A rays. However, our skin needs UV-B radiation to produce vitamin D.

The body cannot absorb enough vitamin D through diet. Even with a very healthy diet, only 10 to 20 percent of your daily needs can be covered by foods such as fatty fish, eggs or mushrooms. If there is no home production, the German Nutrition Society recommends a daily intake of 800 international units (IU) and 400 for infants to prevent rickets.

Overdose can be unpleasant or even dangerous

Unlike water-soluble vitamins, the body does not excrete excess vitamin D, but rather stores it in the muscles and fatty tissue. The Robert Koch Institute therefore warns against an overdose, which can lead to increased calcium levels in the blood. In the event of a severe overdose, nausea, vomiting and a strong feeling of thirst may also occur. In severe cases, cardiac arrhythmias may occur.

In general, most government or public information offers recommend having your vitamin D level checked before taking vitamin D. However, statutory health insurance companies only cover the costs if there is a medical necessity for it – i.e. if the doctor has prescribed the test.

Interaction with medications

Certain medications such as cortisone, diuretics or antiepileptics can impair the effect of vitamin D. Anyone who takes medication long-term should definitely discuss taking vitamin D supplements with their doctor.

Many experts also recommend higher amounts of vitamin D as a dietary supplement. However, the European Food Safety Authority cites 4,000 international units (100 micrograms) daily as the safe upper limit.

However, the German Cancer Research Center found last year based on a meta-study that vitamin D could not reduce the number of tumor diseases, but could reduce mortality in the population by up to twelve percent – provided the vitamin is taken daily and in low doses.

Science dispels myths

However, many hopes for health effects of vitamin D have not been confirmed. However, no clear protective effect could be demonstrated for neurological or mental illnesses such as dementia, depression or multiple sclerosis. In healthy adults without vitamin D deficiency, preventive administration of vitamin D cannot protect against fractures.

The situation is different for people with existing bone diseases – for them, treatment with vitamin D and calcium is firmly established.