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Vitamin D
Benefits, Sources & Deficiencies

Discover Vitamin D benefits for skin, health, and body. Find out how sun exposure and Vitamin D work together, plus signs of Vitamin D deficiency.

Read Time

4 min

In short:

What is Vitamin D?
Vitamin D and Sun: How it Works
6 Vitamin D Benefits
Facts Overview
Is Vitamin D Good for the Skin?
Protect Your Skin with NIVEA Sun
Is There Enough Vitamin D in the Winter Sun?
What Are Natural Sources of Vitamin D?
Natural Food Sources of Vitamin D Include:
Vitamin D and Other Minerals and Vitamins
5 Vitamin D Deficiency Symptoms
Summary
FAQs

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What is Vitamin D?

Vitamin D is a fat-soluble vitamin that helps regulate the amount of Calcium and Phosphate in the body. These minerals are involved in various physiological processes, including those related to the skeletal, muscular and nervous systems. Without enough Vitamin D, Calcium and Phosphate levels can fall, which may lead to issues with bone density and muscle strength over time.

The body produces Vitamin D naturally when the skin is exposed to ultraviolet (UVB) rays from sunlight. However, factors such as geographic location, time of year and skin tone can affect how much Vitamin D the body can synthesise. During periods of limited sun exposure, dietary intake and supplementation may help to maintain Vitamin D levels.

Vitamin D and the sun:
How it Works

Vitamin D is sometimes called the “sunshine vitamin” because your body naturally produces it when your skin is exposed to UVB rays from sunlight. These rays trigger a compound in the skin (7-dehydrocholesterol), to convert into Previtamin D3, which then becomes Vitamin D3. This is then processed by the liver and kidneys into its active form, calcitriol, which helps your body absorb calcium and supports your immune system, skin, muscles, and mood.

Sunlight is one of the easiest and most effective ways to boost your Vitamin D levels, but how much you produce can depend on factors like skin tone, time of day, location, and the amount of skin exposed.

Although exposure to the sun is beneficial for Vitamin D intake, it can damage the skin, so it is important to protect your skin by using sunscreen whenever you are exposed to the sun, especially during prolonged exposure or during peak UV hours.

6 Vitamin D
Benefits

Like all vitamins, Vitamin D is essential for your body to function properly. From your bones to your mood, Vitamin D supports many essential functions that help you stay healthy and strong every day.

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1
Supports Strong Bones and Teeth
Vitamin D helps your body absorb calcium, which is essential for building and maintaining healthy bones and teeth. Without enough of it, bones can become weaker over time.

2
Boosts Immune Function
Vitamin D plays a vital role in helping your immune system work properly, making it easier for your body to fight off everyday bugs like colds and flu.

3
Helps Muscles Work Effectively
Your muscles need Vitamin D to move properly and stay strong. It helps reduce the risk of weakness or tiredness, especially as you get older.

4
Contributes to a Balanced Mood
Vitamin D is linked to mood regulation. Low levels of Vitamin D have been associated with feelings of low energy or sadness, particularly in the winter months.

5
Works Well with Other Vitamins
Vitamin D3 is often paired with Vitamin K2, or other vitamins and minerals in supplements. These combinations could help support your immune system, skin health, and direct calcium to where it's needed most.

6
Supports Healthy Skin
Vitamin D plays a role in keeping your skin healthy, helping it repair itself and maintain its natural barrier against everyday stresses. It supports skin cell growth and renewal which can improve the overall look and feel of your skin.

Facts Overview

Vitamin D
BENEFITS

1. Vitamin D Benefits: Vitamin D benefits include supporting bones, a healthy immune system, and a balanced mood, playing an important role in your overall health and well-being.

2. Vitamin D & Sun: Your body produces Vitamin D from sun exposure, but factors like skin tone, time outdoors, and the season can affect how much you make.

3. Vitamin D Deficiency: When sunlight exposure is limited, you may suffer from Vitamin D deficiency. Supplements and certain natural sources from food can help maintain healthy levels.

4. Vitamin D Effects on Skin: Vitamin D promotes skin cell renewal, strengthens the skin barrier, and may soothe dryness or irritation, but sun protection is still essential.

Is Vitamin D good for the skin?

Yes, Vitamin D is good for keeping your skin healthy by repairing your skin barrier. However, it's just as vital to protect your skin from harmful UV rays. The right sunscreen allows you to enjoy the benefits of sunlight while keeping your skin safe and cared for. Since sunscreen never provides 100% protection, it is nevertheless important to avoid excessive exposure, for example, during the hottest hours of the day.

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Protect your skin with
NIVEA Sun

Using a good sunscreen allows you to enjoy the benefits of sunlight while keeping your skin safe from the sun's harmful UV rays, which can cause damage and premature ageing. NIVEA's sun care products not only provide high-level protection but also nourish and care for your skin with advanced formulas designed for everyday use.

Woman in striped swimsuit holding a tube of NIVEA Sun Protect & Moisture Invisible Finish SPF 50+ against her arm

The NIVEA Protect & Hydrate Invisible Finish SPF 50+ sunscreen is an ultra-light fluid cream that provides reliable protection against UVA and UVB rays. In addition to UV filters, this formula helps your skin build a second line of defence and reduces oxidative stress at the cellular level. The non-sticky formula absorbs in seconds, is water-resistant, and leaves no white residue. With Hyaluronic Acid, it deeply moisturises the upper layers of the epidermis for soft, healthy-feeling skin.

Try NIVEA Protect & Hydrate Sun Lotion SPF 50+. It offers immediate high-level protection thanks to broad-spectrum sun filters. Thanks to CitraCell-Protect technology, containing Vitamin C and Hyaluronic Acid, the formula reduces oxidative stress and keeps your skin hydrated for up to 48 hours**, leaving it feeling soft and healthy. While offering water resistance, it absorbs quickly without leaving white marks.

Explore NIVEA Sunscreens

NIVEA's SUN Protect & Moisture Lotion SPF 50+

Is there enough Vitamin D in the
Winter Sun?

In the shorter winter months, we tend not to have enough sun exposure, and as a result, we can get a Vitamin D deficiency, which can be supported by taking supplements.

Here are 2 main types of supplements that you can try:

1. In tablets: Tablets are an ideal choice for adults who can be given a fixed amount of Vitamin D.

2. In drops: They are given mainly to babies and children, because they allow the dose to be adjusted according to weight and are easier to swallow. However, for this latter reason, they are sometimes also used in adults, who can also use drops. These are very often combined with Calcium and thus primarily serve to support proper bone growth.

It is recommended to pair Vitamin D together with Vitamin K2. Vitamin D supports the absorption of Calcium, Vitamin K2, and then "transports" Calcium to the right areas of the body to prevent, for example, calcification of blood vessels.

If you're considering taking Vitamin D supplements, it's best to consult your doctor or a healthcare professional first. They can assess your individual needs and recommend the right method for you.

What are natural sources of
Vitamin D?

When sunlight isn't enough, especially in the darker months, it's important to get Vitamin D from other places to help keep your levels up.

Natural food sources of Vitamin D include:

1
Oily Fish
such as salmon, mackerel, and sardines

2
Fortified Foods
such as some plant-based milks, cereals, and spreads

3
Red Meat

4
Liver

5
Mushrooms

6
Egg Yolks

However, in cases of deficiency, dietary intake is generally insufficient, and supplements are necessary.

Vitamin D and
other Minerals and Vitamins

Vitamin D works closely with several important minerals and vitamins to support your overall health and skin wellbeing.

1
Calcium:
Vitamin D helps your body absorb Calcium, which is essential for strong bones and teeth. Without enough Vitamin D, Calcium absorption is less efficient, which can affect bone health.

2
Magnesium:
This mineral plays a crucial role in activating Vitamin D in the body, supporting its many functions, including bone strength and muscle function.

3
Vitamin C:
Known for its antioxidant properties, Vitamin C supports skin health by helping to protect against oxidative stress and promoting collagen production, working alongside Vitamin D to maintain radiant skin.

4
Iron:
Iron is important for the production of red blood cells and the transport of oxygen in the blood. Iron deficiency can cause anaemia and fatigue. It is sometimes used with Vitamin D in cases of general fatigue, but before administering these supplements, it is advisable to determine the cause of the fatigue.

5
Vitamin A:
Vitamin A is often combined with Vitamin D in supplements for babies. In developed countries, Vitamin A deficiency is rare, and supplements are not usually necessary. Too much Vitamin A can be harmful and can counteract the effects of Vitamin D on bone health.

5 Vitamin D
Deficiency Symptoms

Not having enough Vitamin D can affect your body in several ways, and sometimes the signs can be easy to miss. It's important to be aware of common symptoms so you can take steps to support your health. If you notice any of these, it might be time to check your Vitamin D levels.

1
Feeling Tired or Weak
Low Vitamin D can cause fatigue and muscle weakness, making everyday activities feel more tiring than usual.

2
Bone or Joint Pain
Vitamin D helps keep bones strong, so a deficiency may lead to aches, tenderness, or discomfort in your bones and joints.

3
Frequent Illnesses
Because Vitamin D supports your immune system, not having enough can make you more prone to infections like colds or flu.

4
Mood Changes
Low levels of Vitamin D have been linked to feelings of sadness or low mood, especially during the darker winter months.

5
Slow Wound Healing
Vitamin D plays a role in skin repair, so a deficiency might cause cuts or wounds to heal more slowly than normal.

Summary

Vitamin D is essential for overall health, supporting strong bones, a healthy immune system, muscle function, mood, and skin health. While sunlight is the easiest way for your body to make Vitamin D, during the darker months, there are natural food sources and supplements to maintain adequate levels.

Getting enough Vitamin D helps your skin repair and protect itself, but it's vital to balance sun exposure with skin protection. It is essential to avoid direct exposure to the sun during the hottest hours of the day and to apply effective sunscreen regularly to protect your skin whenever you are exposed to the sun.

FAQs

You cannot get too much Vitamin D from the sun, as our bodies regulate the intake,

Although rare, it is possible, however, to have excess Vitamin D from taking the supplements, which can lead to an increased level of calcium in your blood.

The symptoms of excess Vitamin D are:

Abdominal pain
Apathy
Vomiting
Dehydration
Confusion
Increased thirst
Nausea

If you are taking high doses of Vitamin D and experience any of these symptoms, we recommend that you consult your doctor to check that you do not have an excess of Vitamin D.