Stay in shape this summer and get your fill of vitamin D.
At OKR, each meal provides you with almost a third of your recommended daily intake of vitamin D. In the Light range, reduced in calories, our meal bars provide you with 20% of your daily requirement and our meal drinks more than a third of your vitamin D requirement.
What is vitamin D?
Vitamin D, or calciferol, is a fat-soluble vitamin, meaning it dissolves in fats and oils and is stored by the body. To best absorb the vitamin D present in food, it is advisable to consume it with healthy fats. There are two types of vitamin D:
- vitamin D2 or ergocalciferol, which is found mainly in plants.
- Vitamin D3, or cholecalciferol, comes from animal sources. It is also in this form that our skin synthesizes it when we are exposed to the sun.
These two forms of vitamin D have similar roles and effects, the only difference being that vitamin D3 is better absorbed by the body. But how can the sun be responsible for the production of vitamin D? It's quite simple. The skin synthesizes a molecule (7-dehydrocholesterol) which is used to form vitamin D. When exposed to the sun's ultraviolet rays, its structure is modified into an intermediate form: provitamin D. Provitamin D is then transported through the liver and then the kidneys, which convert it into active vitamin D.
There's no need to spend three hours in direct sunlight to build up your vitamin D stores. Exposing your arms and face to the sun for 10 to 15 minutes a day is enough to last you all winter! Don't forget to protect yourself with sunscreen to prevent skin diseases (e.g., skin cancer, the appearance of dark spots). All the vitamin D synthesized during the summer is stored in the liver, muscles, and adipose tissue (fat) and will be used as needed throughout the rest of the year.
Foods rich in vitamin D.
You can find vitamin D in animal products and in certain plants. This vitamin can be synthesized by our skin under the influence of the sun's ultraviolet rays, but it is also present in many everyday foods.
Animal sources.
Foods rich in vitamin D3 include the famous cod liver oil (250 micrograms per 100g), but also oily fish (salmon, herring, mackerel, sardine…), dairy products and egg yolks.
Plant sources.
Among plant-based foods, mushrooms are the main source of vitamin D2, with approximately 3.9 micrograms per 100g. Therefore, it is advisable for vegetarians and vegans to take vitamin D supplements. When taking vitamin D supplements, it is recommended to choose liquid form for better absorption. Since the body can store vitamin D, a daily dose is not necessary; weekly or monthly intake is sufficient. We recommend consulting your doctor, who will advise you on a supplement tailored to your needs. At OKR, each meal provides 33% of your recommended daily intake of vitamin D.
The role of vitamin D in the body.
Vitamin D plays an essential role in the body. Its main function is to maintain proper blood calcium and phosphorus levels by facilitating their absorption in the intestines and reducing their elimination by the kidneys (via urine). Vitamin D's role is to maintain calcium and phosphorus in our bodies to ensure:
- good skeletal mineralization by facilitating the fixation of calcium on bones, cartilage and teeth.
Improved blood sugar stability is achieved by enhancing the effects of insulin. Maintaining stable blood sugar levels with minimal fluctuations is important. This helps prevent fatigue and hunger pangs (and therefore snacking).
How much vitamin D do you need?
Today, 80% of the French population is deficient in vitamin D due to insufficient sun exposure or an unbalanced and limited diet. The French Agency for Food, Environmental and Occupational Health & Safety (ANSES) recommends a daily intake of 15 micrograms per day from the age of one, with a maximum daily dose of 100 micrograms.
Vitamin D deficiency.
A vitamin D deficiency can lead to osteoporosis (bone demineralization) in adults or rickets (a deficiency in bone mineralization) in children. People at risk include children, the elderly, those who rarely get sun exposure, overweight individuals, and vegans. However, excessive vitamin D intake can also have adverse effects on the body. Symptoms of vitamin D excess can include nausea, vomiting, kidney stones, digestive problems, and anorexia.
The most common questions about vitamin D.
Why combine vitamins D and K?
Vitamins D and K share a common role: the absorption of calcium by the bones. The combination of these two vitamins ensures optimal calcium absorption by your bones.
When should I take a vitamin D supplement?
Vitamin D supplementation is beneficial in certain cases. For example, during the winter months when sunlight is less abundant, for people living in cities with higher levels of pollution that block sunlight, or for people with darker skin, as it absorbs less ultraviolet radiation. However, excessive vitamin D intake can lead to symptoms such as headaches, vomiting, or dehydration. It is therefore important to consult your doctor for more information (regarding dosage, for example).
Does vitamin D cause tanning?
Unfortunately not, vitamin D does not cause tanning. However, tanned skin may not absorb this vitamin as well because this type of skin blocks sunlight.
In summary.
There are two types of vitamin D: vitamin D2 and vitamin D3. Dietary sources of vitamin D include mushrooms for vitamin D2 and fatty fish, dairy products, and egg yolks for vitamin D3. Vitamin D3 is also synthesized by the skin when exposed to the sun's ultraviolet rays. The recommended daily intake is 15 micrograms. The risks of vitamin D deficiency include osteoporosis and rickets.
