During winter, it is important to pay extra attention to vitamin D levels, as less exposure to the sun, common on colder days, can reduce the body’s production of this nutrient. Known for its importance for the health of bones, muscles and the immune system, vitamin D also contributes to general well-being.

In recent years, it has gained even more prominence, which has increased interest in supplementation. However, this scenario also favored the dissemination of misinformation, reinforcing the importance of seeking medical advice before starting to use supplements.

“Mainly produced by skin exposure to the sun, vitamin D can also be obtained through diet and, in some cases, supplementation guided by health professionals. Its deficiency is relatively common and can affect people of different age groups, especially the elderly, individuals with little sun exposure and people with diseases that compromise the absorption of nutrients”, explains Prof. Dr. Durval Ribas Filho, nutritionist, Fellow of The Obesity Society and president of the Brazilian Association of Nutrology (ABRAN).

In addition to contributing to the absorption of calcium and phosphorus, vitamin D It plays an important role in strengthening the immune system, maintaining muscle mass and metabolic health. “Low levels of the vitamin can go unnoticed for long periods, as the symptoms are not always evident. Therefore, even in seasons with less sunlight, it is necessary to take advantage of when the sun appears and prioritize outdoor activities”, advises the nutritionist.

However, Prof. Dr. Durval Ribas Filho warns that both deficiency and excess of vitamin D can pose health risks. “Therefore, it is important to understand what really is a myth and what is true”, he highlights.

Below, we clarify the main myths and truths about vitamin D. Check it out!

1. Food alone is enough to maintain vitamin D levels

Mito. There are few foods that are naturally rich in vitamin D. Among them are fatty fish, such as salmon, sardines, tuna, herring and mackerel; cod liver oil; the egg yolk; and some mushrooms, such as shitake and portobello, when exposed to ultraviolet light. Therefore, the combination of a balanced diet, safe sun exposure and medical supervision is essential to maintain adequate levels of this vitamin.

2. Sunbathing is essential to obtain vitamin D

True. The main source of vitamin D is the production carried out by the skin from sun exposure. Food contributes, but is generally not enough alone to maintain adequate levels.

3. Anyone who lives in a sunny country does not have a vitamin D deficiency

Mito. Even in tropical countries, vitamin D deficiency is relatively common. The routine indoors, aging, obesity and low exposure to the sun can reduce the production of the vitamin.

4. Vitamin D strengthens bones

True. Vitamin D is essential for the absorption of calcium and phosphorus, helping to maintain bone health and prevent osteopenia and osteoporosis.

5. Low vitamin D can cause tiredness and weakness

True. Insufficient levels of vitamin D may be associated with fatigue, muscle pain, weakness and reduced physical stamina.

6. The more vitamin D, the better for your health

Mito. Excess vitamin D can be harmful and cause intoxication, with increased calcium in the blood, kidney problems, nausea and heart changes. Supplementation must be individualized and monitored by a doctor.

7. Food helps with vitamin D intake

True. Some foods contribute to the consumption of vitamin D, especially salmon, sardines, tuna, egg yolks, liver, mushrooms, milk and fortified products.

8. Vitamin D improves immunity

True. She participates in the functioning of the immune system and can contribute to the body’s defense response.

9. Anyone should take a vitamin D supplement

Mito. Supplementation should only be done with professional assessment. The need varies depending on age, routine, health conditions and laboratory test results.

10. Elderly people are at higher risk of vitamin D deficiency

True. As we age, the skin loses part of its ability to produce vitamin D. Furthermore, elderly people tend to be less exposed to the sun, and vitamin deficiency increases the risk of falls and fractures in this population.

11. It is possible to have a deficiency without showing symptoms

True. Many people have low levels of the vitamin without obvious signs, which reinforces the importance of medical monitoring and periodic examinations in risk groups. Among the most common symptoms are frequent tiredness, muscle pain, weakness, bone pain, low immunity and mood changes.

By Edna Vairoletti