What is vitamin D and why is it so important for our health?

Interview with Prof. Dr. Dr. Halil Krasniqi, health expert

Indeksonline: Mr. Krasniqi, there has been a lot of talk lately about the importance of vitamin D. Can you explain to us what it is and what function it has in the body?

Krasniqi: Vitamin D is a fat-soluble vitamin that plays a vital role in bone health, immune system function, muscle health, heart function, and even mental health. It helps the body absorb calcium and phosphorus from food – essential elements for building and maintaining strong bones. Where do we get vitamin D and who is most at risk of deficiency?

Indeksonline: How does a person get this vitamin and which people are most at risk of its deficiency?

Krasniqi: Our body produces its own vitamin D through sunlight on the skin. However, in places where there is little sun (especially in winter), or in people who do not go outside often or cover their bodies, this amount is insufficient.

The following are at higher risk for deficiency:

• The elderly

• Babies and children

• People with dark skin

• Pregnant women

• Overweight people

• People suffering from chronic liver, kidney or intestinal diseases. What are the symptoms of vitamin D deficiency?

Indeksonline: How can we understand if we have a vitamin D deficiency?

Krasniqi: The most common signs are:

• Chronic fatigue

• Bone and muscle pain

• Decreased immunity (frequent infections)

• Low mood, depression

• Increased risk of fractures

• In children: skeletal deformities (rickets) In such cases, it is recommended to measure the level of vitamin D in the blood (25-OH-Vitamin D). When and how should vitamin D be taken?

Indeksonline: Who should take a vitamin D supplement and when is the best time to use it?

Krasniqi: If the test shows a deficiency, or if the person is part of the high-risk group, then it is recommended to take vitamin D in tablet, drop or ampoule form. The best time to take it is in the morning, after a meal (because it is better absorbed with fat). Supplementation is especially important during the winter months (October–April). What is the recommended dose and are there any risks of overdose?

Indeksonline: Is there a standard dosage and what happens if you take more than you should?

Krasniqi: For most adults, 800–2000 IU (international units) per day is sufficient to maintain healthy levels. In cases of severe deficiency, higher doses may be prescribed for a limited period. But be careful: Very high doses without control can lead to hypervitaminosis D, which is associated with:

• High calcium levels in the blood (hypercalcemia)

• Nausea and vomiting

• Headache

• Kidney damage

Therefore, any prolonged supplementation should be done under medical supervision and with regular blood tests.

Does vitamin D also help prevent other diseases?

Krasniqi: Yes, many studies show that vitamin D can also play a protective role in:

• Autoimmune diseases (such as multiple sclerosis, rheumatoid arthritis)

• Cardiovascular disease

• Skin disease (psoriasis)

• Cancer (e.g. colon) • Respiratory infections, including severe forms of influenza or COVID-19 But these effects require balanced doses and personalized treatment.

Indeksonline: Should I take Vit D with any other vitamins?

Krasniqi: Yes, vitamin D should be taken together with several other ingredients to have maximum effect and prevent complications.

Conclusion: What should we keep in mind?

Krasniqi: Vitamin D is not the only "miracle", but a key component of overall health.

My advice:

• Get regular sun exposure (15–30 minutes a day)

• Consume foods containing vitamin D (fatty fish, eggs, milk)

• Have your blood vitamin D levels checked periodically.

• Take supplements only if necessary and under the guidance of a doctor.