If we were to conduct a simple survey, similar to those done by TV crews when interviewing random passersby about something, and asked people about how much they know about individual vitamins, most would be surprised at how little they know about something that is close and everyday to them.

Of course, we know about vitamins. Vitamins are, as the definition says, essential nutrients that humans need in small amounts to stay strong and healthy. We know, therefore, that they are good for our bodies, important for the health of our bodies, that without them, there is no preventive protection against various diseases, even the most serious... We also know that vitamins strongly influence the aging process, keep us looking fresh and youthful, contribute to mental vitality... But all of these are general insights, which are, of course, correct.

However, pinpointing the benefits of individual vitamins, even the most famous, most commonly mentioned ones, about which we hear every day, would find us facing a more serious problem, and question marks would pop up before our eyes... Vitamin D is one of those about which we know, but about which we know - very, very little... And that is why we will focus on it precisely in these days when the sun shines stronger and longer upon us. Namely, vitamin D is our reliable ally and lifelong companion, primarily associated with the summer months, because it's not called the sunshine vitamin without reason.

What is vitamin D and what is its miraculous power?

Experts warn that vitamin D is one of the most commonly deficient vitamins. Moreover, estimates suggest that as much as a third of the Earth's population is constantly deficient in vitamin D. It is, in fact, a fat-soluble nutrient that controls the levels of calcium and phosphorus in the human body. It helps maintain the immune system, contributes to effective fighting against bacteria and viruses. Let's recall, not long ago, doctors advised people being treated for Covid-19 to take vitamin D. It's important for bone and tooth health. Furthermore, it's essential in the process of transferring the millions of messages that flow between the brain and the body every second of human life, as well as to the muscles that allow us to move...

Vitamin D affects mood.

Sometimes we wonder why we are so sad and anxious. It might be due to a lack of vitamin D!

How does vitamin D affect the skin?

Vitamin D is extremely beneficial for skin health because its anti-inflammatory properties help reduce inflammatory processes and contribute to solving aesthetic and health problems such as acne, psoriasis, eczema, extremely dry skin, vitiligo...

Vitamin D protects and rejuvenates the skin, promotes cell renewal, helps neutralize free radicals, which are responsible for premature skin aging, promotes collagen production, reduces dark spots on the skin, increases skin elasticity...

What are the sources of vitamin D?

The body obtains vitamin D from three sources - from sunlight, from food, and by taking supplements. Just like with all nutrients, we can be in balance with vitamin D, but at the same time, we can have a deficiency or excess of that vitamin in the body. And, of course, if we know how to listen to our body, we will see that it also sends us warnings in this case for conditions that harm it... And if we listen to what our body is telling us, we will know what to do.

What are the signs of vitamin D deficiency in the body?

Susceptibility to colds, fatigue, brittle bones and teeth are just some signs that your body lacks vitamin D. Vitamin D deficiency can also cause a decrease in muscle mass and muscle tissue. Muscle pain is often the first sign of a deficiency... Vitamin D deficiency in the body can be easily noticed on the skin, which lacks luster, has a grayish tone, becomes dry and can start to flake on parts of the body and on the face. So, there are many symptoms to be aware of because they indicate that you are vitamin D deficient. Some signs that it's time to take measures to increase vitamin D in the body are:

• Fatigue, exhaustion, insomnia
• Bone or muscle pain and weakness
• Very dry skin, acne, eczema...
• Mood swings
• Bone fractures
• Loss of appetite
• Increased hair loss

If you suspect that any of these conditions may be related to a lack of vitamin D, you can easily determine that. A simple blood test is sufficient.

What are the signs that we have too much vitamin D?

There can also be too much vitamin D in the body, usually in people who take it additionally through dietary supplements. Excess in anything should be avoided, right? Excess vitamin D can, in fact, increase the level of calcium in the blood. Some signs that you might be in vitamin D surplus, which is also not good, are:

• Apathy for which you don't know the cause
• Nausea and vomiting
• Increased thirst
• Confusion
• Stomach pain
• Pale skin

In these cases, it's also good to have laboratory blood tests done and, among other values related to the mentioned symptoms, check the level of vitamin D.

What is the main source of vitamin D?

Vitamin D is said to be the child of the sun, and the reason for that is that during exposure to sunlight, our body has the ability to produce vitamin D. In fact, it is the only vitamin that we can produce ourselves. It is synthesized in the skin under the influence of ultraviolet rays. Vitamin D deficiency in the body can be easily noticed on the skin, which lacks luster, has a grayish tone, becomes dry and can start to flake on parts of the body and on the face...

However, this doesn't mean that lying in the sun at noon and concluding that thorough sunburn is the solution to vitamin D replenishment is smart. Moreover, to think that this is a solution that gives a two-in-one result - by sunbathing thoroughly, we'll get darker skin and charge the batteries with vitamin D. Not at all! Namely, at no time is it good to forget that excessive sun exposure can have extremely bad consequences for health, among other things, it can cause melanoma, and certainly accelerates skin aging.

The production of vitamin D under the influence of sunlight is also influenced by meteorological conditions, so it will be significantly lower if the weather is cloudy outside, and our body will not produce it at all if we absorb the sun behind window glass.

What foods are rich in vitamin D?

The human body obtains a small part of the required amounts of vitamin D from food, but it is important not to skip this source because a balanced diet is a prerequisite for maintaining health. Among foods rich in vitamin D are fish, especially oily fish such as sardines, anchovies, tuna, mackerel, trout, and salmon.

It would be good to include some of them in the menu at least once a week. Experts point out that just 100 grams of mackerel contains as much as 700 IU of vitamin D, which is twice the daily basic requirement. Canned sardines will meet the daily vitamin D requirement. One hundred grams of salmon contains 526 IU of vitamin D, which is 66 percent of the daily requirement.

Vitamin D is also found in egg yolks, mushrooms, which are called a vegetarian source of vitamin D, chicken and beef liver... Dairy products are a rich source of vitamin D, and the higher the percentage of fat in milk - the richer it is in vitamin D. Don't skip goat cheese, full-fat yogurt that will strengthen your body with probiotics, and freshly squeezed orange juice is a generous source of vitamin D...

The daily intake of vitamin D can be ensured by a smart combination of foods rich in vitamin D. For example, a good vitamin D lunch is grilled salmon, served with a little goat cheese and salad, and it will be complemented by a glass of cold, freshly squeezed orange juice. A good combination is tuna and egg salad or omelet with mushrooms, and, of course, freshly squeezed orange juice.

Supplements can help too

Vitamin D deficiency, especially in the winter when exposure to sunlight is lower, can be compensated by taking dietary supplements. But, as with everything, it's important to have a measure, not to overdo it, because a deficiency can easily turn into - an excess.

So be careful with tablets, drops, or other forms of dietary supplements that supplement vitamin D in the body. Don't forget that you can always seek professional advice on the amount that is healthy to take.

Nikel recommendation

The benefits of vitamin D for the skin are undeniable, especially for acne-prone and other inflammatory skin as well as dry skin. A skincare routine that preserves the freshness, youthful appearance, and health of the skin involves thorough cleansing, and NiKEL Orange Cleansing Milk will make the skin velvety soft, soothe it, and deeply cleanse it. For particularly pronounced skin problems and damage, NiKEL Probiotic Cream is an excellent solution.