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“Anyone not already taking vitamin D3 should start immediately.” Quite a few videos on Tiktok and Co. are currently launching in one way or another. Athletes cite studies to prove the positive effects of supplement use, and many even advise far exceeding the recommended maximum daily dose. But is it a good idea? Not at all! Dr. Professor Johannes Georg Wechsler, president of the German Federal Association of Nutritionists, strongly advises against it – and explains the risks you’d be taking if you overdose.

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Vitamin D3 (cholecalciferol) is one of the most important forms of vitamin DAccording to the Robert Koch Institute (RKI). Participation in bone metabolism is the most well-known function. According to the RKI, vitamin D also has preventive effects against chronic diseases such as high blood pressure and type 2 diabetes, and even against cancer. Links can be found in observational studies, but according to the RKI, there is no evidence of causation yet.

Many people are deficient in vitamin D

Vitamin D is usually produced by the body by absorbing sunlight. According to the RKI, 80 to 90 percent of demand is met this way, which Wechsler says is only theoretical today. In practice, we get much less sunlight – and it starts early. Because babies and toddlers are only allowed a short amount of time in the sun, Wechsler said, they are prescribed vitamin D. Then, as children get older, they won’t get vitamin D supplements because they’re hypothetically exposed to sunlight. “That assumption used to be true, but not anymore,” explains Wechsler. The reason: Today, even the smallest ray of sunlight is usually repelled by a thick layer of sunscreen.

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And that’s why, Wechsler says, many people are vitamin D deficient: “But that’s only happened in the last few years.” According to Wechsler, people were exposed to the sun more often, so they were “full of vitamin D.” Because of the risk of skin cancer, hardly anyone goes unprotected in the sun today, Wechsler says.

Very fashionable: intermittent fasting

Intermittent fasting is becoming more and more popular – probably because, unlike traditional fasting, you can eat.

And for good reason. According to the Federal Office for Radiation Protection (BfS), The number of skin cancers caused by UV radiation is constantly increasing. Between 280,000 and 300,000 people get skin cancer every year and about 4,000 people die from it. The dangers of UV radiation are known to Germans, so the protection is stronger – “this is how vitamin D deficiency occurs,” explains Wechsler. And it seems to be very common. “Studies show that at least one in two people have vitamin D levels that are too low,” says Wechsler.

Deficiency can have negative effects on the body and mind

So what to do about it? “Vitamin D needs cannot be met through diet alone,” explains Wechsler. Diet contributes only a small part of ten to twenty percent. The deficit really needs to be taken seriously. A According to the doctor, a constant lack of vitamin D can cause serious damage to the body, starting with the effects on the bones and ending with the psyche.

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But when is a disadvantage a serious disadvantage? Wechsler explains that the average intake of vitamin D today is about 800 international units (IU), which is what people need, according to the German Nutrition Society (DGE). around 1500 to 2000 TV. “People are deficient in about 1,000 IU of vitamin D every day—and it makes perfect sense to reverse that deficiency,” explains Wechsler.

An overdose can have dire consequences

However, it should definitely be done in healthy amounts – and by no means overdose, as some influencers recommend. “When it comes to vitamin D dosing, it’s important to follow the DGE recommendations and never overdose,” explains Wechsler.

Because persistent overdose can have noticeable consequences similar to undersupply. Wechsler explains that vitamin D is involved in many metabolic processes in the body. Anyone who intervenes and about…

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