Vitamin D deficiency in autumn: Recognize symptoms and prevent specifically

Autumn not only brings colorful leaves and cooler temperatures, but also a widespread health issue: vitamin D deficiency. As the days get shorter and the hours of sunshine decrease, our bodies can no longer produce enough vitamin D. Learn how to recognize a vitamin D deficiency in time and effectively prevent it.

What is vitamin D and why is it so important?

Vitamin D, also known as the "sunshine vitamin," is a fat-soluble vitamin that plays a central role in our health . It regulates calcium and phosphate metabolism and is essential for strong bones and teeth. In addition, vitamin D supports the immune system, muscle function, and can even influence mood.

What is particularly remarkable is that our body can produce vitamin D itself – but only under the influence of UV-B radiation from the sun. This ability makes us particularly susceptible to a deficiency during the sun-poor autumn and winter.

Why does vitamin D deficiency occur especially in autumn?

Reduced sunlight

From September onwards, the hours of sunshine decrease drastically. The weaker UV-B radiation is often no longer sufficient to stimulate adequate vitamin D synthesis in the skin. Even in sunny autumn weather, the sun is too low in the sky to provide enough UV-B rays.

Changed living habits

In autumn, we spend significantly more time indoors. Warm clothing also covers large areas of skin that would normally be available for vitamin D production.

Depleting the summer stores

The body can store vitamin D in fat and muscle tissue. However, these reserves from the summer months are usually depleted by autumn, especially if the summer was not very sunny.

Recognizing typical symptoms of vitamin D deficiency

A vitamin D deficiency develops gradually and is often overlooked because the symptoms are non-specific. Pay attention to the following warning signs:

Physical complaints

• Fatigue and exhaustion. Persistent lack of energy, even with sufficient Sleep does not disappear
• muscle weakness and muscle pain: Especially in the legs and back area
• bone pain: Diffuse pain in arms, legs, or ribs
• frequent infections: Weakened immune system leads to more frequent colds
• Hair loss: Increased hair loss can be a sign of vitamin D deficiency

Psychological symptoms

• Depressive moods: The so-called "winter depression" is often associated with vitamin D deficiency
• Difficulties concentrating: problems focusing and memory disturbances
• Irritability: Increased susceptibility to mood swings

Long-term consequences

If a vitamin D deficiency remains untreated, more severe problems can arise:

• Osteoporosis and increased risk of bone fractures
• Increased susceptibility to autoimmune diseases
• Cardiovascular problems

Risk groups: Who is particularly at risk?

Certain groups of people have an increased risk of vitamin D deficiency:

• Older peopleThe synthesis of vitamin D in the skin decreases with age ab
• Menschen mit dunkler Hautfarbe: Höherer Melaningehalt reduziert die UV-B-Aufnahme
• Personen, die sich selten im Freien aufhalten: Büroangestellte, Pflegebedürftige
• Mehrgewichtige: Vitamin D wird im Fettgewebe gespeichert und steht dem Körper weniger zur Verfügung
• Schwangere und StillendeIncreased need for vitamin D
• VegansFew plant-based vitamin D sources available

Effective prevention strategies against vitamin D deficiency

1. Utilize optimal sun exposure

You can still get vitamin D in autumn:

• Make use of every ray of sunshine: Spend 10-15 minutes a day outdoors
• Midday hours are most effective (11:00 AM - 3:00 PM)
• Face, arms, and legs should be uncovered
• On Sunscreen do not use for the first 10-15 minutes

2. Vitamin D-rich diet

Although only a few foods naturally contain vitamin D, you can optimize your intake:

Fatty fish:

• Salmon, mackerel, herring, sardines
• 2-3 servings recommended per week

Other Vitamin D sources:

• Eggs (especially the yolk)
• Mushrooms (champignons, shiitake)
• Fortified foods (margarine, cereals)
• Cod liver oil (traditional but very effective source)

3. Use supplements wisely

If sunlight and diet are not enough, supplements can be helpful:

Recommended dosages:

• Adults: 800-1000 IU daily
• In case of proven deficiency: Higher doses after medical consultation
• Vitamin D3 (cholecalciferol) is more effective than D2

Important notes:

• Fat-soluble vitamin D should be taken with meals
• Regular monitoring of blood vitamin D levels
• Avoid overdose (more than 4000 IU daily only under medical supervision)

4. Adjust lifestyle

Outdoor exercise:

• Walks, Jogging or cycling in the fresh air
• Autumn hikes at higher altitudes (stronger UV radiation)
• Take advantage of winter sports (snow reflects UV rays)

Living space optimization:

• Set up the workplace preferably by the window
• Use bright colors and mirrors to enhance daylight
• Daylight lamps can help additionally

Have your vitamin D status checked

A professional review of your vitamin D status is the best way to prevent it specifically:

The 25(OH)D test:

• Standard test to determine vitamin D levels
• Optimal value: 30-50 ng/ml (75-125 nmol/l)
• Deficiency: below 20 ng/ml (50 nmol/l)
• Test recommended 1-2 times a year

When to see a doctor:

• If persistent fatigue symptoms occur
• Frequent infections
• Bone or Muscle pain
• Before starting a high-dose supplementation

Special considerations for autumn

Strengthen the immune system

Vitamin D plays an important role in immune function. Adequate supply can help reduce the risk of colds and flu infections – especially important in the emerging cold season.

Read also

Naturally strengthen the immune system: The 10 best strategies for autumn

When the days get shorter and the first cold viruses start circulating, a strong immune system is more important than ever. With the right natural strategies, you can specifically strengthen your defenses.

Stabilize mood

Autumn depression or seasonal affective disorder (SAD) is often directly related to vitamin D deficiency. Targeted prevention can also stabilize mood during the darker months.

Maintain bone health

As natural vitamin D production is limited in autumn and winter, it is particularly important to support calcium absorption and maintain bone health.

Conclusion: Taking proactive actions for better health

Vitamin D deficiency in autumn is a widespread but avoidable issue. By combining conscious sun exposure, a diet rich in vitamin D, and, if necessary, sensible supplementation, you can optimally support your health even in the darker months.

It's best to start prevention now – your body will thank you with more energy, a better mood, and a stronger immune system. However, if symptoms persist or if you are unsure about the optimal dosage, you should always seek professional medical advice.

Remember: A balanced approach with regular monitoring of vitamin D levels is key to successful prevention. This way, you can navigate the autumn and winter months strong and healthy.