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Vitamin D and how to prevent a lack of vitamin D

Vitamin D helps to regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy.

Most vitamin D in our body is produced under the skin in reaction to sunlight. Between October and early March there is a very small production of vitamin D in the skin. Vitamin D is also found in a small number of foods ( oily fish, meat, eggs and butter).

A lack of vitamin D in the body can give problems with the bones, especially in elderly people the bones become weaker an can break more easily. But there seems to be many other complaints with a possible relationship to a vitamin D deficiency. (f.e. muscle pain, fatigue and depression)

People with a dark coloured skin are more prone to develop a lack of vitamin D, especially in the winter. An important measure to prevent vitamin D deficiency is to get day-light exposure every day between 10.00 en 15.00 for at least half an hour, without head protection and handgloves.

When you are dark skinned it is also advisable to use a vitamin D supplement. The dose is 10 mcg a day. It is available in the pharmacy or drug store, you donít need a prescription ( f.e. Devaron 400IE once day one, costs Ä10 for three months).

In case of complaints your doctor can check the amount of vitamin D in your blood. When necessary he can give you temporary a high dose of vitamin D.