Vitamin D, also known to many as the sunshine vitamin, is a fat-soluble vitamin that is produced in the body when sunlight hits the skin. The fact that it is fat-soluble means, among other things, that the excess is stored in the body. The vitamin also contributes to the absorption of calcium, magnesium and phosphorus.
Daily intake of vitamin D is essential, especially in countries like Norway with limited sunlight. Many adults have low levels of vitamin D in their diet and body, which can affect bone health, musculature, immune system, and lead to fatigue.
Why is vitamin D important?
Vitamin D is important for several reasons. The vitamin plays a crucial role in the body's ability to absorb calcium, a mineral that is essential for bone health. Without sufficient vitamin D, the body cannot absorb calcium effectively, which can lead to impaired bone health and an increased risk of osteoporosis and fractures. Vitamin D is also linked to the function of the immune system. It is thought to play a role in regulating the immune response and protecting the body against infections and diseases. Vitamin D deficiency has been associated with an increased risk of infections and autoimmune diseases.
Good sources of vitamin D
- Oily fish: Fish such as salmon, trout, mackerel, herring and tuna are good natural sources of vitamin D.
- Eggs: Eggs, especially egg yolks, also contain vitamin D.
- Fortified foods: Some foods are fortified with vitamin D, including milk, juices, cereals and plant-based milk alternatives such as soy milk or almond milk.
- Mushrooms: Some types of mushrooms, especially those exposed to UV light, can be a source of vitamin D. Mushrooms such as shiitake or maitake naturally contain vitamin D.
- Supplementation: If it is difficult to get enough vitamin D through diet alone, supplements may be an option. These are available in the form of D3 (cholecalciferol) or D2 (ergocalciferol).
It is important to note that the amount of vitamin D in foods can vary depending on factors such as feed (for fish and eggs), cooking methods and whether the food is fortified. For example, fish caught in the sea will generally have higher levels of vitamin D than farmed fish.
Signs of low vitamin D levels
Signs of low levels of vitamin D, also known as vitamin D deficiency, can vary from person to person and can be mild to severe. Some common signs and symptoms include:
- Fatigue and weakness: Vitamin D deficiency can lead to general fatigue and feelings of weakness, even after adequate sleep and rest.
- Bone and muscle pain: Vitamin D is essential for bone health, and a deficiency of this vitamin can lead to bone and muscle pain. Sometimes these pains can be confused with fibromyalgia or chronic fatigue syndrome.
- Infections: Vitamin D plays an important role in the functioning of the immune system, and a lack of vitamin D can increase the risk of frequent infections, colds and flu.
- Depression: There is some evidence that low levels of vitamin D may be associated with an increased risk of depression and other mental health problems. People with seasonal affective disorder (SAD) often experience depressive symptoms in winter when sunlight is limited, which may be due to low levels of vitamin D.
Vitamin D from lichen
SHIFT™ Natural D3 is a vitamin D supplement consisting of vitamin D from wild lichen that is naturally rich in vitamin D3. This is a sustainable and natural source that is also suitable for vegans. One tablet contains a full 80 mcg of vitamin D.
Lichen is a special plant species as it is a symbiotic combination of fungi and algae. Some special types of lichen contain high levels of nutrients, including cholecalciferol (D3). It is this type of lichen with a high content of vitamin D that is found in SHIFT™ Natural D3. The lichen used is pesticide-free, 100% natural and sustainable. The raw material is called Vitashine.
