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Is it necessary to stop taking vitamin D in the summer? Myths and truths about this nutrient
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In a country that leads in the number of annual sunshine hours, the curious thing is that Spain has a significant vitamin D deficiency. According to a study published in the journal Nature, 75% of the Mediterranean population suffers from a deficiency of this vitamin.
Furthermore, there is an increasingly widespread myth: during the months with the highest solar incidence, our levels of this vitamin increase. The truth is that this belief is not always the case. And we are going to explain why.
Even though we are more exposed to the sun in the summer, there are a series of factors that can affect the desirable levels of this nutrient, such as:
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Being over 50 years of age.
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Using sunscreen. (Be careful, this does not mean you shouldn't use it; on the contrary, it is essential, but its use reduces production by blocking UVB rays).
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People with dark skin phototypes, because they require longer exposure times to reach the same levels as people with light phototypes.
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People who are indoors during the central hours of the day.
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People with excess body fat, because it captures and inactivates it.
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People undergoing corticosteroid treatment, because it increases the destruction of this nutrient.
In fact, it is also common to hear that vitamin D produced by the sun is more “natural” and “better” than that from supplements. This is also incorrect.
The vitamin D that is ingested is physiologically the same as that produced by solar impact on the skin. Moreover, unlike the one generated on the skin, that from supplements provides the adequate and continuous amount over time. Skin-produced vitamin D has a limit; that is, after a certain amount of radiation, what the body receives is not converted into vitamin D, but into other undesirable reactions in the body and with high carcinogenic potential.
Therefore, although stopping its intake is not a far-fetched option, it is true that it leads to optimal vitamin D levels not being maintained during the summer months.
A deficiency that can make our body more susceptible to:
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Suffering from bone pain
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Muscle weakness
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Being more prone to infections
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Suffering from mood and sleep disturbances
Everything will depend on the dose consumed: for very high doses, above 2000 IU per day, it would be advisable to reduce or pause it during the summer period.
In this video, Dr. Isabel Viña explains it in detail:
As long as the doses are adequate, and taking into account each person's conditions, intake can be maintained every day of the year without any problems. In fact, it is even beneficial. And at IVB Wellness Lab, we have ensured that the quantity is the indicated and safest one.
Our supplement from the Essentials line, Vitamin D3+K2, is formulated to be taken chronically without increasing levels above normal. A product designed to:
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Support bone and muscle health
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Contribute to the normal absorption of calcium and phosphorus
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Optimize the immune system
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Maintain teeth in adequate condition
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Improve cardiovascular health by contributing to normal blood clotting.
Bone and muscle health
As a tip, if you want to further increase the absorption of this vitamin, we recommend combining it with our Total Magnesium for the best results.
With the summer myth debunked, we leave you with some of the most frequent myths below:
“The higher the vitamin D, the better”
Incorrect. Remember that “more is not better,” and the same applies to vitamin D. It has been demonstrated that:
- Between 30-45 ng/mL: the values with the greatest health benefits
- Between 40-60 ng/mL: during pregnancy and lactation.
- Values above 70 ng/mL: are associated with a higher risk of cardiovascular death.
“If I take vitamin D supplements, I have to take calcium”
Incorrect. While it is true that one of the multiple functions of vitamin D is to increase calcium absorption to optimize bone mass synthesis, the calcium needed to cover ideal levels can be found in food.
Calcium supplements contain a very high amount of this mineral, exceeding the body's modulating capacity to fix it to the bone and causing it to be deposited in the arteries. A risk that can increase the development of hard atherosclerotic plaques and lead to cardiovascular death.
It is best to obtain calcium through foods such as almonds, tofu, calcium-enriched plant-based drinks, sesame seeds, dairy products, broccoli, kale, fortified soy drinks, and Chinese cabbage.
These foods not only provide calcium but also contain other beneficial micronutrients for bone health, such as magnesium and phosphorus, which work together with vitamin D to optimize bone quality.
Since vitamin D is fat-soluble, it is essential to accompany it with foods rich in healthy fats, such as avocado, olive oil, or nuts, to maximize its absorption.
Bone and muscle health
Can vitamin D prevent the onset of diabetes?
Correct. The latest consensus guideline on vitamin D highlights its key role in preventing diabetes. So much so that in prediabetic adults, in addition to prescribing lifestyle improvements, they are often recommended to supplement with vitamin D preventively.
This is because it improves insulin metabolism, reduces chronic inflammation, and appears to better preserve the survival of the involved pancreatic cells. A solution that could reduce the risk of progression to type 2 diabetes.
Should pregnant women take vitamin D preventively?
Correct. The recommendations from major gynecological and endocrinology societies agree that vitamin D supplementation during pregnancy can reduce:
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The risk of preeclampsia
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Gestational diabetes mellitus
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Intrauterine mortality
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Premature birth
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Small for gestational age birth
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Neonatal mortality
To cover the daily intake of vitamin D3, our vitamin and mineral supplement VitalNatal Woman meets all these needs during the gestational period.
In the following video, you can see our doctor and Medical-Scientific Director of IVB Wellness Lab, Isabel Viña answers the question about why our Vitamin D sometimes comes out low:
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Transferrin saturation (TSAT): still normal (>20%) Hemoglobin: still within normal ranges (>12 g/dl in women, 13 g/dl in men) Phase 2: Iron deficiency without anemia The iron available to form red blood cells is insufficient in this state. Production begins to fail, although there is no clinical anemia yet. Ferritin levels drop below 24 ug/L. IST: It falls below 20%, indicating that transferrin is transporting very little iron. Hemoglobin: may still be within the normal range (>12g/dL in women, 13 g/dl in men. At this stage there is already a functional limitation. Our body has trucks(transferrin), but many of them circulate empty, no iron to transport, which is why the transferrin saturation is low. It is a sign that iron is not properly reaching the tissues, even if anemia does not yet show up in the blood tests. Phase 3: Iron deficiency anemia Finally, hemoglobin levels fall below normal values and anemia begins. ferritin is very low. IST: (>20%-15%) Hemoglobin: already below 12g/dl in women and 13 g/dl in men. However, you don't need to have anemia to suffer from those symptoms. A ferritin below desirable levels has a direct impact on our energy, mood, concentration, hair and nail health, or even our sleep quality if suffering from restless legs syndrome. Even more so in women with heavy periods, or those going through menopause. Also if high-intensity sports (such as marathons) are practiced regularly. Therefore, along with a proper nutritional approach and medical assessment, FerroPlus is a iron dietary supplement that is very well tolerated by the digestive system, has high absorption, and is formulated to meet those specific needs. [products_1] What is FerroPlus and what are its benefits It is a dietary supplement formulated with iron bisglycinate Ferrochel® which guarantees maximum absorption and tolerance gastrointestinal along with cofactors, such as vitamin C and copper for improve its bioavailability and B-complex vitamins enzymatically active ingredients that help with effective iron replenishment for the hemoprotein production. Prevents and treats iron-deficiency anemia Boosts energy and reduces fatigue Improve performance Boosts the immune system View this post on Instagram View this post on Instagram A post shared by IVB Wellness Lab ® (@ivbwellnesslab) A post shared by IVB Wellness Lab ® (@ivbwellnesslab) Who it is for People with iron deficiency in blood tests (iron, ferritin or low transferrin saturation index), with or without accompanying anemia. People with symptoms consistent with iron deficiency (in the absence of other justifiable causes): such as fatigue, tiredness, difficulty concentrating, hair loss or more fragile and brittle hair, and cracked lips or sores, among others. Women with heavy periods, ...especially if they are associated with typical iron deficiency symptoms such as fatigue, hair loss, pale skin, or a slower mental response. People following a vegan diet Patients who have undergone bariatric surgery, such as gastric bypass People who engage in high-intensity endurance sports as gastrointestinal and sweat-related iron losses increase People recovering from blood loss due to injury or surgery. How to get it? Through nutrition, through aliron-rich foods such as red meat, chicken, fish... or ... legumes, spinach, tofu, or nuts. And when an extra boost is needed, through supplementation with supplements like FerroPlus.
