Vitamin D
The body mainly makes vitamin D with sunlight. From October to March, the sun in Germany is not strong enough.
Keep an eye on it with a plant-based dietKeep an eye on it when eating animal productsWhat the body needs it for
- Bones and teeth, together with calcium
- Muscle function
- Immune system
How much you need
Without own production: 20 µg (800 IU) per day (DGE). Many people need more in winter – ideally check your blood level.
Good plant sources
- Sun (April to September)
- Vitamin D3 supplement from lichen
- UV-exposed mushrooms
How to make the most of it
- In summer, 5 to 25 minutes of sun on face, hands and arms several times a week.
- Take vitamin D with a meal containing some fat.
- Everything about winter dosing is in the blog article.
Matching recipes
Mango chia pudding with hemp seeds
A fresh make-ahead breakfast: chia seeds in soy drink and soy yoghurt, topped with mango and hemp seeds.
Overnight oats with berries and flaxseed
A breakfast that makes itself overnight: oats with soy yoghurt, flaxseed, berries and walnuts.
Tofu scramble with spinach on wholegrain spelt bread
A savoury breakfast in 20 minutes: spiced tofu scramble with spinach and tomatoes on toasted wholegrain bread.
Wholegrain spelt pancakes with berries
Fluffy pancakes made with wholegrain spelt flour, sweetened only with banana, served with soy yoghurt, berries and walnuts.
More nutrients
Reference values according to the German Nutrition Society (DGE) for adults unless stated otherwise. DGE reference values