Vitamin D in the Netherlands: how much do you need and when is a supplement a smart idea?
Vitamin D is often called the sunshine vitamin.
This makes sense, as your body can produce vitamin D itself in the skin under the influence of sunlight.
Yet the shops are full of vitamin D supplements. Especially as the days get shorter.
But does everyone in the Netherlands need to take vitamin D as a standard?
No.
For some groups, extra vitamin D is officially recommended. And that is precisely why it is useful to know when that advice applies to you.
What does vitamin D do?
Vitamin D has various functions in the body.
Among other things, it helps with the normal absorption of calcium and phosphorus and plays a role in maintaining normal bones and muscles.
Your body can make vitamin D itself when your skin is exposed to sunlight.
In addition, you get some from your diet.
What contains vitamin D?
Naturally, vitamin D is found in:
- oily fish;
- eggs;
- meat.
In the Netherlands, vitamin D is also added to products such as halvarine, margarine, and liquid baking and frying products.
However, for some people, diet alone may not be enough to meet their needs.
How much vitamin D do you need?
According to the Netherlands Nutrition Centre (Voedingscentrum), the general recommended daily amount for adults is 10 micrograms of vitamin D.
For people aged 70 and over, this is 20 micrograms per day. Netherlands Nutrition Centre
Incidentally, this does not automatically mean that every adult needs a daily supplement.
After all, you produce part of your vitamin D yourself through sunlight.
Who is advised to take extra vitamin D?
The Netherlands Nutrition Centre recommends daily extra vitamin D for various groups.
Including:
Women aged 50 to 69
→ 10 micrograms of vitamin D per day.
Everyone aged 70 and over
→ 20 micrograms per day.
People aged 4 to 69 with dark or tinted skin
→ 10 micrograms per day.
People who spend little time outdoors during the day or largely cover their faces
→ 10 micrograms per day.
Pregnant women
→ 10 micrograms per day. Netherlands Nutrition Centre
For many women within the GZOND target group, the 50-year threshold is therefore particularly relevant.
Why does the advice change from the age of 50?
Extra vitamin D is advised for women from the age of 50 because sufficient vitamin D is important for maintaining strong bones.
From the age of 70, the supplement advice applies to both men and women. According to the Netherlands Nutrition Centre, sufficient vitamin D also helps reduce the risk of falling and bone fractures in the elderly. Netherlands Nutrition Centre
And if you are younger than 50?
Are you under 50, do you go outside regularly, and do you not have dark skin?
Then, in the Netherlands, there is usually no general advice to take standard vitamin D supplements.
The Netherlands Nutrition Centre indicates that eating a healthy, varied diet and getting enough time outdoors can be sufficient for many people. Netherlands Nutrition Centre
That is important, because supplements are sometimes sold as if everyone needs them.
That is simply not the case.
Sunlight remains important
Your body produces vitamin D in your skin under the influence of sunlight.
That does not mean you have to bake in the sun for hours.
Being outdoors regularly is more important than one extremely sunny day.
The Netherlands Nutrition Centre emphasizes that your body can also produce more vitamin D on days when you are outside for longer, meaning you do not need exactly the same amount of sunlight every day. Netherlands Nutrition Centre
Vitamin D2 or D3?
On supplements, you usually see one of two forms:
- vitamin D2;
- vitamin D3.
Both can be used.
The Netherlands Nutrition Centre indicates that vitamin D3 is slightly more effective than vitamin D2. That is why D3 is most commonly found in many supplements. Netherlands Nutrition Centre
More is not automatically better
This actually applies to almost every supplement.
A jar with a higher dosage might look more powerful, but that does not automatically mean it is a better choice.
The Netherlands Nutrition Centre advises sticking to the recommended amount and checking whether vitamin D is already included in other supplements you are taking.
Long-term extremely high intake can be harmful.
So, for example, do you use both a multivitamin and a separate vitamin D product?
Then look at the total.
How do you choose a vitamin D supplement?
If you belong to a group for which extra vitamin D is advised, choosing doesn't have to be complicated.
Look primarily at:
How many micrograms are in the daily dose?
For many groups where supplementation is advised, this is 10 micrograms per day.
From the age of 70, the advice is 20 micrograms.
Do you already use other supplements?
Check whether they also contain vitamin D.
D2 or D3?
Both can be used, but D3 has a slightly stronger effect according to the Netherlands Nutrition Centre.
Keep it simple
Vitamin D is a great example of why we at GZOND do not believe everyone should just take everything.
For some groups, there is clear advice.
For others, there is not.
So not:
“Everyone needs vitamin D.”
But:
Look at your age, skin type, lifestyle, and the official advice. Only then choose what suits you.
That might be slightly less spectacular.
But it is a lot more honest.
