Vitamin D3 supplements are commonly recommended for people at risk for vitamin D deficiency. Reduced levels of vitamin D are associated with low mood, excessive tiredness, and a lack of muscle strength. Weak bones, rickets in children, and osteoporosis in adults can result from a lack of vitamin D over time.
Vitamin D, also known as “the sunshine vitamin,” is synthesised in the skin in response to exposure to ultraviolet B rays from the sun. In contrast, one-quarter to one-third of Americans have mild to severe vitamin D deficiency because they wear sunscreen. 1
The benefits of vitamin D, the different types of vitamin D, and why vitamin D3 supplements are preferable to D2 supplements are all covered in this article. Vitamin D3’s many uses and other strategies to increase your vitamin D intake are also discussed.
The Role of Vitamin D3 Supplements
Vitamin D regulates dietary calcium and phosphate absorption. Having strong bones requires calcium. Phosphate is vital for strong and healthy bones, teeth, muscles, and nerves, as well as other fundamental bodily processes.
Two types of vitamin D supplements are available:
Some plants contain vitamin D2 (ergocalciferol) in their natural form.
Cholecalciferol, the vitamin D3 form found in animals, is synthesised in the skin when exposed to sunlight.
Both forms of vitamin D are sufficient for optimal health. Vitamin D3 supplements are recommended, however, by most doctors.
Why? because it:
- Increases serum vitamin D concentration more so than vitamin D2
- The body keeps this one around for longer than it does D2.
- Capsules, soft gel tablets, gummies, and liquid dropper bottles are all available forms of vitamin D3 supplements.
- Supplemental Vitamin D3 and Its Positive Effects on Health
- Vitamin D3 supplements have been shown to increase vitamin D levels more effectively than D2 supplements.
Numerous advantages to health are associated with vitamin D. It:
- Provides skeletal and muscular support.
- strengthens resistance
- Elevates spirits
- Calms down inflammation
- Strengthens the heart’s ability to pump blood
Bone health is enhanced by the combination of calcium and vitamin D. Vitamin D deficiency prevents the body from absorbing calcium from food. It takes the mineral content of your bones. In consequence, this means that:
Increasing your dietary vitamin D3 intake can help you achieve a higher peak bone density. In adulthood, your bone mass will peak at that point.
A lower risk of bone-weakening diseases like osteoporosis is associated with higher bone density.
It seems that vitamin D aids in muscle development. High levels of vitamin D have been linked to increased muscle strength.
The benefits of vitamin D were found to include:
There was an increase in muscle mass.
Enhancement of Muscular Performance
Antiviral and antibacterial effects of vitamin D have been hypothesised. There is evidence to suggest that it can help you avoid:
Virus infections of the respiratory system that are acute
Possibilities include COVID-196
Danger of COVID-19
The severity of COVID-19 symptoms may be increased in people with low vitamin D levels.
6 To get a definitive answer, more study is required.
Clinical depression may be related to insufficient vitamin D levels.
7 The reason for this is unclear. It’s possible that…
Suffering from a deficiency in vitamin D can lead to emotional distress. Or low vitamin D can be the result of depressive behaviour (such as poor eating or less time spent outdoors). Increasing vitamin D levels has been shown to reduce depressive symptoms. It has potential as an adjunct therapy for treating depression. More extensive research is required to establish a causal relationship.
The Meaning of Vitamin D Deficiency
Influence on Inflammation
Conditions characterised by inflammation may respond to vitamin D. Your risk of developing these conditions may rise if your vitamin D levels are low.
Atopy (a genetic tendency to develop allergies)
Researchers have found that expecting mothers who take vitamin D supplements have children who are less likely to develop asthma.
Before taking any supplements during pregnancy, you should consult with your doctor.
Condition of the Heart
The risk of 10 conditions has been linked to insufficient vitamin D levels.
- Coronary illness
- The Numbers
- Angina attacks
There is evidence that vitamin D3 protects against heart failure. It may help people whose heart muscles are weak by making them stronger. 11 Once again, more study is required.
Vitamin D-Providing Foods
Vitamin D dietary requirements are as follows:
Adults under the age of 70 require 600 IU (international units), while those over 70 require 1,200 IU
The recommended daily allowance for adults 70 and older is 800 IU.
For the vast majority of people, a daily maximum of 4,000 IU is safe. Raising your vitamin D levels can be accomplished by:
Benefiting from increased exposure to sunlight
Increasing one’s intake of vitamin D3-rich foods.