Young lady with blonde hair standing in the sun

Vitamin D: Benefits, Sources & Deficiencies

Discover Vitamin D benefits for skin, health, and body. Find out how sun exposure and Vitamin D work together, plus signs of Vitamin D deficiency.

What's in this article:

Read Time: 4 minutes

What is Vitamin D
Vitamin D & Sun: How it Works
6 Vitamin D Benefits
Facts Overview
Is Vitamin D Good for the Skin?
Protect Your Skin with NIVEA Sun
Summary
FAQs

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that helps regulate the amount of Calcium and Phosphate in the body. These minerals are involved in various physiological processes, including those related to the skeletal, muscular and nervous systems. Without enough Vitamin D, Calcium and Phosphate levels can fall, which may lead to issues with bone density and muscle strength over time.

The body produces Vitamin D naturally when the skin is exposed to ultraviolet (UVB) rays from sunlight. However, factors such as geographic location, time of year and skin tone can affect how much Vitamin D the body can synthesise. During periods of limited sun exposure, dietary intake and supplementation may help to maintain Vitamin D levels.

Vitamin D and The Sun: How it Works

Vitamin D is sometimes called the “sunshine vitamin” because your body naturally produces it when your skin is exposed to UVB rays from sunlight. These rays trigger a compound in the skin (7-dehydrocholesterol), to convert into Previtamin D3, which then becomes Vitamin D3. This is then processed by the liver and kidneys into its active form, calcitriol, which helps your body absorb calcium and supports your immune system, skin, muscles, and mood.

Sunlight is one of the easiest and most effective ways to boost your Vitamin D levels, but how much you produce can depend on factors like skin tone, time of day, location, and the amount of skin exposed.

Although exposure to the sun is beneficial for Vitamin D intake, it can damage the skin, so it is important to protect your skin by using sunscreen whenever you are exposed to the sun, especially during prolonged exposure or during peak UV hours.

6 Vitamin D Benefits

Like all vitamins, Vitamin D is essential for your body to function properly. From your bones to your mood, Vitamin D supports many essential functions that help you stay healthy and strong every day.

Young woman using Nivea After Sun Moisture Spray

Supports Strong Bones and Teeth

Vitamin D helps your body absorb calcium, which is essential for building and maintaining healthy bones and teeth. Without enough of it, bones can become weaker over time.

Boosts Immune Function

Vitamin D plays a vital role in helping your immune system work properly, making it easier for your body to fight off everyday bugs like colds and flu.

Helps Muscles Work Effectively

Your muscles need Vitamin D to move properly and stay strong. It helps reduce the risk of weakness or tiredness, especially as you get older.

Contributes to a Balanced Mood

Vitamin D is linked to mood regulation. Low levels of Vitamin D have been associated with feelings of low energy or sadness, particularly in the winter months.

Works Well with Other Vitamins

Vitamin D3 is often paired with Vitamin K2, or other vitamins and minerals in supplements. These combinations could help support your immune system, skin health, and direct calcium to where it’s needed most.

Supports Healthy Skin

Vitamin D plays a role in keeping your skin healthy, helping it repair itself and maintain its natural barrier against everyday stresses. It supports skin cell growth and renewal which can improve the overall look and feel of your skin.

Vitamin d benefits

Facts Overview

1. Vitamin D Benefits: Vitamin D benefits include supporting bones, a healthy immune system, and a balanced mood, playing an important role in your overall health and well-being.

2. Vitamin D & Sun: Your body produces Vitamin D from sun exposure, but factors like skin tone, time outdoors, and the season can affect how much you make.

3. Vitamin D Deficiency: When sunlight exposure is limited, you may suffer from Vitamin D deficiency. Supplements and certain natural sources from food can help maintain healthy levels.

4. Vitamin D Effects on Skin: Vitamin D promotes skin cell renewal, strengthens the skin barrier, and may soothe dryness or irritation, but sun protection is still essential.

Is Vitamin D Good for the Skin?

Yes, Vitamin D is good for keeping your skin healthy by repairing your skin barrier. However, it’s just as vital to protect your skin from harmful UV rays. The right sunscreen allows you to enjoy the benefits of sunlight while keeping your skin safe and cared for. Since sunscreen never provides 100% protection, it is nevertheless important to avoid excessive exposure, for example, during the hottest hours of the day.

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Using a good sunscreen allows you to enjoy the benefits of sunlight while keeping your skin safe from the sun‘s harmful UV rays, which can cause damage and premature ageing. NIVEA’s sun care products not only provide high-level protection but also nourish and care for your skin with advanced formulas designed for everyday use.

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Is there enough Vitamin D in the Winter Sun?

In the shorter winter months, we tend not to have enough sun exposure, and as a result, we can get a Vitamin D deficiency, which can be supported by taking supplements.

Here are 2 main types of supplements that you can try:

1. In tablets: Tablets are an ideal choice for adults who can be given a fixed amount of Vitamin D.

2. In drops: They are given mainly to babies and children, because they allow the dose to be adjusted according to weight and are easier to swallow. However, for this latter reason, they are sometimes also used in adults, who can also use drops. These are very often combined with Calcium and thus primarily serve to support proper bone growth.

It is recommended to pair Vitamin D together with Vitamin K2. Vitamin D supports the absorption of Calcium, Vitamin K2, and then "transports" Calcium to the right areas of the body to prevent, for example, calcification of blood vessels.

If you’re considering taking Vitamin D supplements, it’s best to consult your doctor or a healthcare professional first. They can assess your individual needs and recommend the right method for you.

What are Natural Sources of Vitamin D?

When sunlight isn’t enough, especially in the darker months, it’s important to get Vitamin D from other places to help keep your levels up.

Natural food sources of Vitamin D include:

Oily fish such as salmon, mackerel, and sardines

Egg yolks

Red meat

Liver

Fortified foods, such as some plant-based milks, cereals, and spreads

Mushrooms

However, in cases of deficiency, dietary intake is generally insufficient, and supplements are necessary.

Vitamin D and Other Minerals and Vitamins

Vitamin D works closely with several important minerals and vitamins to support your overall health and skin wellbeing.

Calcium:

Vitamin D helps your body absorb Calcium, which is essential for strong bones and teeth. Without enough Vitamin D, Calcium absorption is less efficient, which can affect bone health.

Magnesium:

This mineral plays a crucial role in activating Vitamin D in the body, supporting its many functions, including bone strength and muscle function.

Vitamin C:

Known for its antioxidant properties, Vitamin C supports skin health by helping to protect against oxidative stress and promoting collagen production, working alongside Vitamin D to maintain radiant skin.

Iron:

Iron is important for the production of red blood cells and the transport of oxygen in the blood. Iron deficiency can cause anaemia and fatigue. It is sometimes used with Vitamin D in cases of general fatigue, but before administering these supplements, it is advisable to determine the cause of the fatigue.

Vitamin A:

Vitamin A is often combined with Vitamin D in supplements for babies. In developed countries, Vitamin A deficiency is rare, and supplements are not usually necessary. Too much Vitamin A can be harmful and can counteract the effects of Vitamin D on bone health.

5 Vitamin D Deficiency Symptoms

Not having enough Vitamin D can affect your body in several ways, and sometimes the signs can be easy to miss. It’s important to be aware of common symptoms so you can take steps to support your health. If you notice any of these, it might be time to check your Vitamin D levels.

Feeling Tired or Weak
Low Vitamin D can cause fatigue and muscle weakness, making everyday activities feel more tiring than usual.
Bone or Joint Pain
Vitamin D helps keep bones strong, so a deficiency may lead to aches, tenderness, or discomfort in your bones and joints.
Frequent Illnesses
Because Vitamin D supports your immune system, not having enough can make you more prone to infections like colds or flu.
Mood Changes
Low levels of Vitamin D have been linked to feelings of sadness or low mood, especially during the darker winter months.
Slow Wound Healing
Vitamin D plays a role in skin repair, so a deficiency might cause cuts or wounds to heal more slowly than normal.

Summary

Vitamin D is essential for overall health, supporting strong bones, a healthy immune system, muscle function, mood, and skin health. While sunlight is the easiest way for your body to make Vitamin D, during the darker months, there are natural food sources and supplements to maintain adequate levels.

Getting enough Vitamin D helps your skin repair and protect itself, but it’s vital to balance sun exposure with skin protection. It is essential to avoid direct exposure to the sun during the hottest hours of the day and to apply effective sunscreen regularly to protect your skin whenever you are exposed to the sun.

FAQs

Can you Get Too Much Vitamin D?

You cannot get too much Vitamin D from the sun, as our bodies regulate the intake,

Although rare, it is possible, however, to have excess Vitamin D from taking the supplements, which can lead to an increased level of calcium in your blood.

The symptoms of excess Vitamin D are:

Abdominal pain
Apathy
Vomiting
Dehydration
Confusion
Increased thirst
Nausea

If you are taking high doses of Vitamin D and experience any of these symptoms, we recommend that you consult your doctor to check that you do not have an excess of Vitamin D.

What is the difference between Vitamin D2 and Vitamin D3?

Vitamin D3 is the form your body produces when skin is exposed to sunlight. It’s also found in animal-based foods like oily fish and egg yolks. Vitamin D2 comes from plant sources such as UV-exposed mushrooms and is often used in fortified foods. While both are used in supplements, D3 is typically more effective at maintaining Vitamin D levels.

Does Vitamin D give you energy?

Vitamin D doesn’t directly boost energy, but it helps reduce fatigue by supporting muscle function, mood, and overall wellbeing. Low Vitamin D levels can lead to tiredness and a lack of motivation, especially in the winter months. Keeping your Vitamin D levels topped up may help you feel more energised throughout the day.

Can you Apply Vitamin D to the Skin?

Yes, Vitamin D can be applied topically. Skincare products with Vitamin D may help support skin repair, strengthen the skin barrier, and soothe dryness or sensitivity. However, they should complement, not replace, the Vitamin D your body gets from sunlight and diet.

Is Vitamin D good for Skin?

Yes, Vitamin D is good for your skin in several ways. It helps support skin repair, strengthens your skin barrier, and may even help soothe common concerns like dryness or irritation. While sun exposure helps your body make Vitamin D, it’s important to protect your skin with SPF to avoid UV damage.