Vitamin D is one of the most essential “sunlight vitamins” for our body. While it is commonly associated with bone health, this vitamin actually functions as a hormone, playing a role in numerous processes - from supporting the immune system to regulating mood. Unfortunately, due to modern lifestyles, vitamin D deficiency is increasingly common.
Our goal is to provide information about vitamin D, help you recognize the symptoms of its deficiency, and explain how to naturally meet your vitamin D needs through foods and fruits rich in this essential nutrient.
What is vitamin D and what role does it play in the body?
You may often wonder: what is vitamin D? Vitamin D actually exists in two main forms: D2 (ergocalciferol) and D3 (cholecalciferol). The most active and beneficial form, vitamin D3, is produced in our body when our skin is exposed to sunlight (UVB rays).
The essential health benefits of vitamin D (Vitamin D benefits):
- Bone and Dental Health: The most important role of vitamin D is to ensure the absorption of calcium and phosphorus from the intestines, which is essential for strong bones. This is why calcium and vitamin D are often mentioned together.
- Immune System: Vitamin D enhances the function of immune cells and increases resistance to infections.
- Mood and Energy: Some studies suggest that vitamin D deficiency is linked to fatigue, depression, and low mood.
- Cellular Function: It helps regulate cell growth and differentiation, playing a role in the prevention of cancer and other chronic diseases.
The main symptoms and causes of vitamin D deficiency
What should the vitamin D level be in the body? The normal range is generally considered to be between 30–100 ng/ml. A level below 20 ng/ml indicates a severe vitamin D deficiency.
Symptoms of Vitamin D deficiency:
If you have symptoms of vitamin D deficiency, they may mainly include:
- Chronic Fatigue: Persistent and unexplained tiredness, feeling low on energy.
- Bone and Muscle Pain: Ongoing pain, especially in the back, knees, and muscles.
- Frequent Illness: Weakened immune system leading to recurrent colds and infections.
- Hair Loss: In some cases, vitamin D deficiency can cause hair thinning or loss.
- Depression: Low mood and sleep disturbances.
If you want to know not only your vitamin D levels, but also your levels of other vitamins and minerals, the general vitamin check-up package is the ideal choice for you.
Which foods and fruits contain vitamin D?
Although the main source of vitamin D is sunlight, foods also play an important role. Commonly searched questions such as “Which foods contain vitamin D?” and “Foods rich in vitamin D” can be answered as follows:
Animal-based foods (main sources):
- Fatty Fish: Salmon, mackerel, sardines, and tuna are among the top sources of vitamin D.
- Fish Liver Oil: Very high in vitamin D.
- Egg Yolks: Especially from free-range or naturally raised hens.
- Milk and Dairy Products: In some countries, milk and yogurt are fortified with vitamin D.
B Plant-based sources (fruits and vegetables containing Vitamin D):
Vitamin D is very rare in the plant kingdom and is mainly found in the following sources:
- Some Mushrooms: Especially those exposed to sunlight, mushrooms can produce vitamin D (in the D2 form).
- Fortified Foods: Soy milk, orange juice, and certain cereals are specially fortified with vitamin D.
Treatment of vitamin D deficiency
If your blood test results show a vitamin D deficiency, there is no need to worry. Treatment is mainly done in three ways:
1. Proper Sunlight Exposure
During the summer months, spending a short time (10–15 minutes) in the sun around midday (approximately 10:00 AM to 3:00 PM) helps your body produce the vitamin D it needs. Sunscreen (SPF) should not be applied to the skin during this brief exposure.
2. Vitamin D medications and supplements
The most effective way to treat vitamin D deficiency is through supplements prescribed by a doctor. These usually come in the form of drops (vitamin D drops), capsules, or oil (vitamin D oil). The dosage for adults and children may differ. Your doctor should determine which type of vitamin D is best and the appropriate dose for you.
- How to take Vitamin D? Since vitamin D is fat-soluble, it is recommended to take it with a meal containing fat (for example, during mealtime) to improve its absorption in the body.
3. Tests
It is important to have a vitamin D test before starting treatment and during treatment.
- You can obtain information about the cost of a vitamin D test from medical facilities. It is recommended to check your levels of key vitamins and minerals, including vitamin D, before starting treatment and during treatment as part of the body's requirement assessment package.
Remember, taking high doses of vitamin D supplements without medical supervision can lead to vitamin D hypervitaminosis (excess), which is harmful.
Getting the right amount of vitamin D is essential for your health!