Benefits of Vitamin D3

Maintaining optimal vitamin D levels may have the following possible advantages:

Enhances Bone Health

Sam Schleiger, a functional medicine dietician and the founder of Simply Nourished, a nutrition practice in Elkhorn, Wisconsin, explains that vitamin D3 is necessary for the absorption and utilization of calcium and phosphorus, which are crucial for keeping strong and healthy bones.

The production of new bone tissue and the maintenance of bone remodeling, a physiological process that entails the removal of old bone tissue from the skeleton, both require vitamin D. Because there is insufficient calcium in the bone, a severe vitamin D deficiency causes rickets [a softening and weakening of the bones] in youngsters and osteomalacia, or soft bone, in adults, according to Dr. White.

Promotes Immune Function

Immune system health and illness prevention depends on vitamin D. In fact, several studies have found that vitamin D deficiency may make some inflammatory diseases like rheumatoid arthritis worse or make them more common. Dr. White continues, "There is evidence that maintaining adequate vitamin D levels lowers the long-term risk of developing certain types of cancer."

One analysis found that taking vitamin D supplements may lower your chance of contracting some illnesses, such as the flu and COVID-19. In addition, a new study suggests that low vitamin D levels may actually increase the chance of developing multiple sclerosis.

May Support Weight Management

According to some studies, low vitamin D levels may be related to obesity. Additionally, it's thought that vitamin D may affect body weight by controlling the development of fat cells, modifying the expression of specific genes, and changing the amounts of hunger-regulating hormones like leptin.

While further studies are required, a modest study indicated that adding vitamin D supplements to a weight reduction plan led to higher weight and fat loss than doing so on its own.

Regulates Mood

"Vitamin D3 is involved in the production and regulation of neurotransmitters like serotonin, which is important for mood regulation," says Schleiger. "Adequate vitamin D3 levels may help to improve mood and overall mental well-being."

Interestingly, a review of 25 research found that supplementing with vitamin D helped lessen unpleasant feelings, particularly in those who had a severe depressive illness or a vitamin D deficit. Furthermore, according to some studies, low vitamin D levels may be linked to an increase in the signs and symptoms of anxiety and depression.

Sources of Vitamin D3

Fatty fish and fish liver oils are two dietary sources that naturally contain vitamin D3. Each meal of other animal products including egg yolks, cheese, and beef liver also includes a modest quantity of vitamin D3.
According to the National Institutes of Health, the following foods contain vitamin D3 and offer a portion of the Daily Value (DV):

Can You Get Vitamin D3 from the Sun?

Although there are a number of dietary sources and pills that contain vitamin D3, you may also obtain enough sun exposure to satisfy your needs. This is due to the skin producing vitamin D when exposed to the sun's UV radiation.

However, you don't need to sunbathe to get the vitamin D you need (although sun protection is still recommended to lower your chance of developing skin cancer). Approximately 20 minutes of sun exposure on the face and arms are usually sufficient to create enough vitamin D in your skin to maintain vitamin D sufficiency, according to Dr. White, as long as the outdoor temperature is above 45 degrees Fahrenheit.

Remember that age and skin pigmentation can also alter how much sunshine you require to achieve your vitamin D requirements. The amount of vitamin D your skin generates might also depend on your location, the season, and the time of day.

Vitamin D3 Precautions

Before beginning a supplement regimen, it is advisable to speak with your doctor, especially if you are already on any other drugs or have any underlying medical issues. Schleiger claims that several medicines, such as corticosteroids and those for seizures or high cholesterol, may interfere with vitamin D supplementation. Additionally, she notes that individuals with certain medical disorders, such as hyperparathyroidism, sarcoidosis, or renal disease, may not be a good candidate for high-dose supplements.

Although it is unusual, it is possible to ingest too much vitamin D3. "Vitamin D toxicity from supplementation exists, but you have to try really, really, really hard," claims Dr. White. For instance, in clinical studies, individuals have received bolus dosages of 100,000 to even 600,000 IUs (International Units) without experiencing any negative side effects.

Schleiger says that despite this, consuming exceptionally high amounts of vitamin D over a lengthy period of time might result in vitamin D toxicity, which can raise calcium levels in the blood. According to her, "[this] can result in symptoms like nausea, vomiting, constipation, weakness, excessive thirst, frequent urination, and, in serious cases, kidney stones or organ damage."

According to Dr. White, the maximum amount of supplementation is 4,000 International Units per day. And even though he makes the observation that this dosage is probably conservative, 4,000IU is still more than most individuals require.

Following the suggested dosage recommendations and routinely checking vitamin D levels via blood tests will assist in ensuring safe and efficient supplementation, according to Schleiger.