The vitamin D3, often referred to as ‘the sunshine vitamin’, is a vital nutrient that is extremely important for human health. Unlike most vitamins, vitamin D3 is more like a hormone that affects many processes in the body such as bone health, immune system response, and mood. Unfortunately, a lot of us suffer from vitamin D3 deficiency which affects millions of people around the world.
In this article, we will look at all the details surrounding Vitamin D3, from its benefits and sources to the symptoms of its deficiency, the recommended intake, and the options available for supplementation.
What is Vitamin D3
Vitamin D3 (cholecalciferol) is one of the two principal types of vitamin D. The other is vitamin D2 (ergocalciferol). Vitamin D3 is synthesized in the skin during sun exposure and as well as in certain types of animal foods. This is the most effective form of the vitamin in increasing and maintaining optimal levels in the body.
When produced or eaten, Vitamin D3 is converted to calcitriol (its active form) which helps control calcium and phosphate levels in the body and promotes healthy bones and overarching health.
Benefits Of Vitamin D3
- Enhances Skeleton Conditions
Vitamin D3 is important for helping the bones be strong and healthy because it helps in the absorption of calcium. Without it, conditions such as osteoporosis, rickets (in children), and fractures are bound to happen. Keeping osteoporosis under control can be done by maintaining one’s vitamin D3 levels.
- Improves Defenses Against Diseases
The immune system is boosted by Vitamin D3 and it is one of the many functions that it performs. Moreover, it boosts the body’s ability to fight infections, decreases inflammation, and even lowers the tendency for autoimmune disorders. There is evidence that people with adequate doses don’t suffer from severe inflammatory responses- flue and COVID-19.
- Improves Happiness and Brain Health
Vitamin D3 affects mental well-being by assisting in the even distribution of dopamine and serotonin. Low levels of Vitamin D are associated with depression, anxiety, seasonal affective disorder, and other states of low moods.
- Improves Circulatory System Health
It’s thought that Vitamin D3 is somehow tied to cardiovascular health through decreased inflammation, increased blood vessel health, and better blood pressure regulation. An increased risk of Hypertension, stroke and heart diseases have been found to be associated with its deficiency.
- This Can Help Lower Blood Sugar Levels and the Chances of Developing Diabetes
Some studies have shown that Vitamin D3 can help manage insulin and glucose levels, which may reduce the chances of getting type 2 diabetes. People with enough Vitamin D3 seem to manage their blood sugar levels much better.
- D3 Aids In Achieving Muscular Strength And Empowerment
D3 is valuable for muscle power, control, and healing. Not having enough tends to result in feebleness, susceptibility to falling among older people, and decreased sports performance.
- Contributes to Taking Care of Expecting Mothers
Sufficient Vitamin D3 is essential for expecting mothers, as it promotes healthy bone development for the fetus while lowering the risk of premature birth and maternal diabetes.
Sources of Vitamin D3
- Being Under The Sun
What we call natural sources of vitamin D3 is best gotten from sunlight. The skin starts producing Vitamin D3 when UVB rays are absorbed. These factors affect the amount of Vitamin D3 we can get from the sun:
- Time of the Day: The D3 production is at its peak between 10 AM and 3 PM.
- Geographical Area: People living further from the equator have low exposure to the sun.
- Skin Tone: High levels of melanin in dark skin mean less D3 production.
The Use Of Sunscreen Or Wearing Clothes: Dressing up and putting on sunscreen reduces Vitamin D3 production.
- Food Sources
Only a small number of foods contain D3 vitamin but the notable ones include:
- Fish Oils
- Free Range Eggs
- Beef Liver
- Restaurant Fortified Foods (Milk, Orange Juice, Cereal, Yogurt)
- Supplements
If someone is having trouble accessing enough sunlight or food rich in Vitamin D3, supplementation is the most logical. Type of supplements may change from one brand to another; most common forms include capsules, tablets, liquid drops and gummies.
Symptoms and Risks Associated with Vitamin D3 Deficiency
Those who do not get ample sunlight, the elderly, and those on restrictive diets will typically find it easy to suffer from vitamin D3 deficiency. These are classic symptoms of deficiency:
- Lethargy and exhaustion
- Getting ill or infected too often
- Muscle or bone aches
- Depression alongside severe mood changes
- Balding
- Surgeries or major wounds healing at a slow pace
In the long term, the deficiency could be very likely to put you at a risk of developing any of the following diseases:
- Osteoporosis alongside numerous bone breaks
- Cardiac illnesses
- Various autoimmune diseases
- Cognitive deterioration as well as dementia
- Vitamin D3 Deficiency Recommended Daily Intake
Your daily intake of vitamin D3, similarly to other vitamins, will depend both on your age and your current state of health.
- Age Group
- Recommended Daily Intake
- Infants (0-12 months)
- 400 IU (10 mcg)
- Children (1-18 years)
- 600 IU (15 mcg)
- Adults (19-70 years)
- 600-800 IU (15-20 mcg)
- Seniors (70+ years)
- 800-1000 IU (20-25 mcg)
- Pregnant/Breastfeeding Women
- 600-800 IU (15-20 mcg)
Some experts believe that those having Diabetic nutritional deficiency or those who suffer from a lack of vitamin D3 in sunlight should consider taking higher doses, but under medical supervision.
How to Choose the Right D3 Supplement
Having decided to take Vitamin D3 supplementation, you should know:
- Form: Always avoid D2. Choose cholecalciferol (D3), it is always more effective.
- Dosage: Make sure to take the correct dose which complies with the limits set to your specific needs.
K2 includes the perks of Vitamin K2 whose function includes directing calcium towards the bones while avoiding blood vessel calcification making D3 + K2 a powerful combination.
Consideration: The supplements should come from a reputable company and should not have any unnecessary ingredients or fillers.
Conclusion
Vitamin D3 is an important vitamin that powers bone health, immunity, brain power, cardiovascular health, and muscles. The most accessible natural source is the sun but many people need to get it from their food or supplements.
Too little Vitamin D3 can negatively impact your health, so it is crucial to track how much of it you are getting, and if needed, take supplements, but only under a doctor’s care. With increased Vitamin D3, it is easier to stay healthy all around, along with stronger bones, better immune system and overall wellness.
Talk to your doctor if you think you need more Vitamin D3 so you can have your blood tested and find out the best way to take them.
