Vitamin D supplementation is not seasonal

While the sun is the first thing that comes to mind when summer comes to mind, vitamin D deficiency remains a widespread health problem in Türkiye. Experts note that direct skin contact with UVB rays is necessary for vitamin D synthesis.

Dr. Feyza Özdemir, Orzaks Medical Director, warns, “Vitamin D is a vitamin that can be naturally synthesized in our bodies. While it can be consumed minimally through food, its most important source is sunlight that contacts our skin. Exposure to UVB rays supports vitamin D synthesis in our skin. Even in individuals who seemingly get enough sun exposure, we often encounter vitamin D deficiency. This is because without the right timing, the right conditions, and sufficient exposure, the body cannot synthesize this vital vitamin sufficiently.”

The fact that 88 percent of the population suffers from inadequacy, especially in countries like Türkiye, where the number of sunny days is high, reveals the seriousness and prevalence of the issue.

Sunscreens and indoor spaces inhibit vitamin D synthesis

Dr. Feyza Özdemir stated that sunscreen use and long hours spent indoors seriously hinder this process, saying, "Exposing yourself to the sun on clear days, at noon, and without protective products creates ideal conditions for synthesis, but this is often not possible in daily life. Clinical research shows that even using sunscreen with an SPF 15 can reduce vitamin D production by more than 90 percent."

Özdemir emphasized that sunbathing in shaded areas, behind windows, and wearing long-sleeved clothing doesn't increase vitamin D synthesis. Regarding risk groups, he said, "Vitamin D reserves are insufficient in groups such as the elderly, overweight or obese individuals, children, pregnant women, breastfeeding mothers, those with chronic diseases, and office workers. We recommend that these groups be monitored regularly with measurements under the supervision of a physician and take supplements if necessary."

More than 60 percent of children and adolescents in Türkiye have vitamin D deficiency.

To maximize vitamin D synthesis in Türkiye, individuals with fair skin should expose their face, arms, and legs to direct sunlight for an average of 15-30 minutes between 11:00 a.m. and 2:00 p.m. between May and September. However, when this is not possible or synthesis is insufficient, supplementation should be considered. The World Health Organization and the American Academy of Pediatrics recommend that infants receive 400 IU of vitamin D daily, starting on the first day of life.

Dr. Özdemir said, "Studies conducted on children and adolescents in our country indicate that more than 60 percent are vitamin D deficient. It's safe to assume that children's sun exposure is decreasing, particularly due to the increased time spent in front of digital screens. Therefore, vitamin D deficiency should be considered during vacations, and, if necessary, preventive or therapeutic vitamin D applications should be implemented with conscious approaches."

Vitamin D supplements are a preventative health support.

Regarding vitamin D supplements, Özdemir says, "Vitamin D, a fat-soluble vitamin, is better absorbed, especially in olive oil-based formulations. The oleic acid content of olive oil provides both an antioxidant effect and enhances absorption. Product composition and the absence of additives are important when choosing a supplement. Choose products free of BHA, artificial sweeteners, and chemical preservatives."

Özdemir also highlighted foods rich in vitamin D, saying, "Vitamin D is most abundant in animal foods like fish, eggs, and red meat. Plant sources like mushrooms also contain vitamin D, but the D2 form found in these sources is less easily absorbed than the D3 form, which our bodies synthesize through the skin and are found in supplements. According to the 2022 Turkey Nutrition Guide, 96% of our country's dietary intake of vitamin D is inadequate."

Finally, Özdemir explained the contributions of vitamin D to immune and bone health as follows:

Vitamin D aids the body in absorbing and utilizing calcium, which in turn contributes to the maintenance of normal bones. Indirectly, vitamin D deficiency can lead to conditions like rickets in children. In adulthood, vitamin D plays a critical role in preventing osteoporosis. Furthermore, vitamin D appears to fight infections by supporting the body's natural defense mechanisms, such as natural defense cells, and to regulate autoimmune disorders. Therefore, vitamin D supplements are not only a treatment tool but also a preventative health support.