Vitamin D3 and the immune system: How to protect yourself from diseases in winter

Winter is there and with it the cold period. Many people are looking for opportunities to strengthen their immune system and prevent diseases during this time of year. The sun vitamin vitamin D3 plays an important role in this. In this blog post you will learn why vitamin D3 is so important for your health and how you can optimally supply your body with this valuable nutrient.

The meaning of Vitamin D3 For the immune system

Vitamin D3, also known as cholecalciferol, is a fat -soluble vitamin that the body can produce itself - but only if it receives enough solar radiation. Because vitamin D3 is created in the skin when these UV-B rays are exposed.

But why is vitamin D3 so important for our immune system? On the one hand, it plays a crucial role in regulating the immune response. It promotes the production of defense cells such as T cells and macrophages that can combat pathogens. On the other hand, vitamin D3 has an anti -inflammatory effect and can thus prevent autoimmune diseases.

Studies show that a vitamin D3 deficiency is associated with an increased risk of respiratory infections, such as flu or colds. Therefore, it is particularly important in the winter months to keep the vitamin D3 mirror up in the body.

How to keep your vitamin D3 level up in winter

Since the UV-B radiation of the sun is significantly lower in the winter months, the body cannot produce enough vitamin D3 itself. It is all the more important to fill the vitamin D3 level in other ways. Here are some tips on how to do this:

1. Take vitamin D3 preparations

The easiest way to keep your vitamin D3 mirror in winter is to take vitamin D3 preparations. You should rely on high -dose products that contain at least 20,000 i.e. vitamin D3 per daily dose.

Preparations that contain vitamin K2 in addition to vitamin D3 are particularly recommended. Because these two vitamins complement each other perfectly and together support the health of bones and cardiovascular system.

2. Vitamin D3-rich food eating

You can also build your vitamin D3 levels through the diet. Good sources for vitamin D3 are fatty sea fish such as salmon, herring or mackerel as well as egg yolk and mushrooms. However, the need for food alone cannot be covered, so that dietary supplements can be useful.

3. Go to the fresh air regularly

Even if the sun does not seem so strong in winter, it is important to stay in the fresh air regularly. Because even with a covered sky, the UV-B rays can stimulate the body to form some vitamin D3. So make sure that you go to the fresh air for at least 30 minutes every day - preferably in the sunshine.

How much Vitamin D3 Does the body need?

The recommended daily requirement of vitamin D3 is 800 to 1,000 i.e. (international units) in adults. However, studies show that many people naturally have a lack of this important nutrient. The need can be significantly higher, especially in the winter months in which vitamin D3 production in the skin is severely restricted.

Experts therefore recommend taking a vitamin D3 supplementation of 20,000 I.E. per day in winter. In this way you can quickly and effectively fill up your vitamin D3 mirror and optimally support your immune system.

Vitamin D3 and vitamin K2 - a strong team

As already mentioned, it makes sense to choose vitamin D3 preparations that also contain vitamin K2. Because these two vitamins complement each other perfectly and offer numerous health advantages together:

• Vitamin D3 promotes the absorption of calcium from food. Vitamin K2 ensures that the calcium is also installed in the bones and is not deposited in the blood vessels. So they prevent osteoporosis and cardiovascular diseases.

• Vitamin D3 strengthens the immune system, while vitamin K2 has an anti -inflammatory effect. Together they support the immune system and prevent autoimmune diseases.

• Vitamin D3 and K2 also work together in regulating blood sugar levels and insulin sensitivity. So you can lower the risk of type 2 diabetes.

For these reasons, it makes sense to take a preparation with vitamin K2 in addition to a high-dose vitamin D3 preparation. In this way you provide your body comprehensively with these two valuable nutrients.

Conclusion: Vitamin D3 is the key to strengthening the immune system

Vitamin D3 plays a crucial role in the health of our immune system. Especially in the winter months in which the body's own vitamin D3 production is severely restricted, it is important to keep the vitamin D3 level up through suitable measures.

This includes taking high-dose vitamin D3 preparations, the consumption of vitamin D3-rich foods and regular movement in the fresh air. Ideal are preparations that contain vitamin K2 in addition to vitamin D3, as these two vitamins work together perfectly.

With the right vitamin D3 supply, you strengthen your immune system and thus effectively protect yourself against colds, flu and other infections in the cold season. So treat your body the important nutrients it needs to get through the winter healthy.