We'll tell you the most important facts about vitamin C and vitamin D in autumn and winter. You first learn what vitamins are, what is behind the vitamins C and D, what tasks they have in the human body and what consequences can have a deficiency. Building on these basics, we show you crucial reasons why your body absolutely needs vitamin C and vitamin D, especially in autumn and winter.
What are vitamins?
Vitamins are micro nutrients that are vital for our body. They have to be absorbed through the food because they (almost all) cannot be made by the body themselves. However, vitamins are essential for physical health. It is therefore very important to pay attention to the vitamin balance of your own body and to supply it with sufficient vitamins.
Vitamin C - for your immune system
Vitamin C is one of the water -soluble vitamins. This means that this vitamin cannot be saved by the body. The intake is via the liquid of food. The vitamin C is then distributed via the blood in the body and excreted over the urine in the event of an excess. Many connect vitamin C with citrus fruits, for example, since oranges, lemons, lime or kiwis are important vitamin C suppliers.Tasks in the human body
Vitamin C is one of the most important vitamins for the human body and means full power for you because it contributes to the normal function of the immune system and reducing tiredness. In addition, it contributes to a normal function of the energy metabolism, the nervous system and psychological function. Vitamin C is therefore a true multi -talent and has an enormous effect on our immune system.What are the consequences of a vitamin C deficiency?
If your body is not sufficiently supplied with vitamin C, it is more susceptible to colds. This is because vitamin C is part of the white blood cells, which in turn play a very important role in the defense against pathogens. If there is a vitamin C defect, this means that your body can defend itself less well against pathogens.
Vitamin D - the sun vitamin
Vitamin D is also known as the sun vitamin, since it is mainly absorbed through the sun's rays. In contrast to most other vitamins, the body can produce it itself if the body is exposed to sufficient solar radiation. Therefore, strictly speaking, vitamin D is not a vitamin. Nevertheless, it is treated as such in science and is one of the fat -soluble vitamins. Fat -soluble vitamins are stored in the liver or tissue. However, the sun must be very high for the absorption of vitamin D over sun rays. The rule of thumb applies here: If the shadow is longer than the body size, there is almost no vitamin D production. Depending on the skin type, around 30 minutes are necessary in the bikini or in the swimming trunks in the midday sun to cover the daily requirement of vitamin D. Unfortunately, this is not possible in Germany on most days a year. In addition, there is no healthy option to meet the vitamin D requirement sufficiently through food. Here you will find a graphic of how much vitamin D is contained in different foods.Tasks in the human body
Almost all cells in the body have a vitamin D receptor. As a result, the sun vitamin intervenes in the metabolic processes of many different organs. This means that vitamin D has a big impact on many organs. For example, vitamin D plays an important role for the general condition, the muscles, bones, teeth, the circulation, the nervous system and our immune system.What are the consequences of a vitamin D deficiency?
Since vitamin D has a big impact on many organs, a defect can also affect many areas of the body. With a vitamin D deficiency, a wide variety of symptoms can occur, such as:
- General condition: weakness, lack of drive, energy loss, permanent exhaustion and depression
- Muscles: cramping, twitching, trembling, pain, weakness
- Bone: pain
- Teeth: periodontitis
- Circulation: circulatory and circulatory disorders, cold feeling, especially on hands and feet
- Nervous system: sleep disorders, constant fatigue and fatigue, concentration disorders, inner unrest, coordination disorders
- Immune system: susceptibility to infection
Why does our body need vitamin C & vitamin D especially in autumn & winter?
In general, cold diseases occur increasingly in the autumn and winter months because viruses and bacteria can penetrate our bodies particularly well at that time. A variety of external influences often contribute to the fact that our immune system is weakened. Even in summer, viruses and bacteria can have an easy game, if e.g. B. climate systems irritate the mucous membranes. In autumn and winter, however, the everyday change of cold and warm makes it particularly easy for the pathogens. The pathogens are usually carried through the droplet infection, or if they come to our mucous membranes through touch. When our immune system is weakened, the pathogens can get through the mucous membranes into our bodies and there is a cold.
Why vitamin C?
As a result of that vitamin C In particular, it is responsible for the normal function of the immune system and contributes to reducing fatigue, it protects our body from the rapidly spreading cold viruses in autumn and winter. Especially in the dark season, you should pay attention to your vitamin C household because there are threatens to get colds here. However, vitamin C also supports your body in other factors, such as the normal function of your energy metabolism, the nervous system or your psychological constitution, which also play an important role in the cold and dark autumn and winter time.
According to a study, children and older people in particular benefit from the power of vitamin C. The results show that children who took 1-2 grams of vitamin C every day are less likely to develop colds and coughs and have not been missing in school lessons so often , like the placebo control group.
And that's not all - vitamin C can do even more. If vitamin C is taken prophylactically, in addition to the frequency of colds, it can also reduce the duration and expression of the disease. The results of a study show that taking vitamin C reduces the duration of illness in adults by 8% and 14% in children. In addition, the symptoms of the cold in the case of prophylactic vitamin C are not so pronounced according to the results.
Why vitamin D?
For a long time it was a mystery to science why flu and cold waves in Germany are very common in autumn and winter, the sun-low seasons. A statement by current studies is now that a Vitamin D Deficiency our immune system weakens. The sunlight represents the original source of vitamin D synthesis. We already explained above, we can only form enough vitamin D over our skin in Western Europe from May to September, as these are the sunny months with us. In addition, there is our lifestyle, which takes place a lot in closed rooms. In the autumn and winter months, the sun is much less present and absolutely insufficient to absorb enough vitamin D. According to the current studies, insufficient supply of vitamin D in autumn and winter means a significantly increased susceptibility to upper respiratory infections for both young and older people. With the help of vitamin D, the infectism of cold viruses can be reduced, according to the study results, since vitamin contributes to an increase in the production of the body's own pastries. It has been shown several times that the risk of respiratory diseases in children and adults can be significantly reduced by 35% by adding vitamin D.
Another study also shows the connection between a vitamin D deficiency and winter depression. Winter depression because the seasonal occurrence of depression is particularly noticeable, especially in winter. It could be found that the addition of vitamin D to the test participants could improve their depression by 74%. In contrast, pure light therapy did not lead to an improvement. This means that the vitamin D deficiency that is used by the solar inflow and not the general lack of sunlight is the decisive factor for winter depression.
The studies therefore prove that the sun vitamin vitamin D is indispensable for both our general physical and our intellectual constitution. Vitamin D plays a central role as a component of our immune system or in the function and structure of our immune system. That is why it is particularly important in autumn and winter to also supply the body with vitamin D to protect it from colds or infections.
As you can see, it is very important for your immune system to prevent. An intact immune system immediately recognizes the urgent and makes it harmless. Without sufficient supply with vitamin C and vitamin D, our body is much more susceptible to colds and infections.
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 Coulehan JL, Reisinger KS, Rogers KD, Bradley DW. Vitamin C prophylaxis in a boarding school. N Engl J med, 290 (1), 1974, 6–10.
 Hemilä H, Chalker e.vitamin C for Preventing and Treating the Common Cold.Cochrane Database Syst Rev, (1), 2013.
 See Gröber, Uwe. The most important nutritional supplements. Südwest Verlag, 2021.
 See Gloth 3rd, F. M., Waheed Alam, and Bruce Holis. Vitamin D VS Broad Spectrum Phototherapy in the Treatment of Seasonal Affective Disorder. The Journal of Nutrition, L Health & Aging, 1998, 3rd vol., No. 1, pp. 5-7.