Belgium and vitamin D - it's a tricky combination. With our cloudy skies, short winter days, and a lifestyle that keeps us increasingly indoors, it's no surprise that vitamin D deficiency is one of the most common nutritional deficiencies in our country.
The numbers speak for themselves
According to Sciensano, the Belgian Institute of Public Health, nearly 40% of Belgian adults have an insufficient vitamin D status. In the winter months, that rises to more than half. Among elderly people and those with darker skin tones, the figures are even higher.
Why is vitamin D so important?
Vitamin D is actually not a vitamin but a hormone. Your body produces it when your skin is exposed to UVB radiation from the sun. It plays a crucial role in:
- Bone health: Vitamin D regulates calcium and phosphorus absorption.
- Immune system: It supports both your innate and adaptive immunity. Research shows a link between low vitamin D levels and higher susceptibility to infections.
- Mood: There's growing evidence for a link between vitamin D deficiency and depressive symptoms, especially in winter.
- Muscles: A deficiency can lead to muscle weakness and increased fall risk, especially in the elderly.
Why do so many Belgians have a deficiency?
Our geographical location. Belgium sits at 50 degrees north latitude. From October to March, the sun is too low to produce sufficient UVB radiation for vitamin D synthesis in the skin.
We live indoors. The average Belgian spends 90% of their time inside. Remote working has only reinforced this. And glass blocks UVB radiation, so sitting by a window doesn't count.
Sun protection. SPF 30 blocks 97% of UVB radiation. That's essential for skin cancer prevention, but it also inhibits vitamin D production.
Diet alone is insufficient. Few foods contain significant vitamin D. Fatty fish (salmon, mackerel), egg yolks, and some mushrooms contain it, but you'd need 2-3 portions of fatty fish daily to meet your needs.
How to recognise a deficiency
- Fatigue and lack of energy
- Getting sick more often
- Bone and muscle pain
- Low mood, especially in winter
- Slow-healing wounds
The only way to know for sure is a blood test. Your GP can order a 25-hydroxyvitamin D test.
How much do you need?
The Belgian Superior Health Council recommends 600-800 IU per day for adults and 800-1000 IU for those over 70. Many experts consider these recommendations too low and advise 1000-2000 IU daily, especially in winter.
D3 or D2?
D3 (cholecalciferol) is 87% more effective than D2 at raising your blood levels. For vegetarians and vegans, D3 supplements made from lichen are available.
Practical tips
- April to September: Try to spend 15-20 minutes outside daily with bare forearms (without sunscreen).
- October to March: Take a vitamin D3 supplement.
- Take it with a fatty meal. Vitamin D is fat-soluble and better absorbed with fat.
- Get your blood levels checked. Especially if you have risk factors.
At Belgian online pharmacies, you'll find vitamin D supplements in every form: drops, capsules, tablets, and sprays. Focus on three things: D3 (not D2), a dosage of at least 800 IU, and a trusted brand.