Vitamin D3 helps balance calcium and phosphorus levels in the blood, which is essential for maintaining strong and healthy bones. It also supports proper bone formation and reduces the risk of bone-related conditions.
In addition, vitamin D3 has immunomodulatory and neuromuscular effects. This means it helps strengthen the immune system while also improving muscle strength and balance.
Vitamin D3, also known as cholecalciferol, can be obtained from foods like eggs, milk, and fish. It is also naturally produced by the skin when exposed to ultraviolet (UV) rays from sunlight.
Vitamin D3 benefits
The main functions of vitamin D3 are:
1. Strengthening the immune system
Vitamin D3 supports the immune system by helping regulate immune responses. This can improve the body’s ability to defend against certain illnesses.
2. Maintaining bone health
Vitamin D3 helps the body absorb calcium and phosphorus in the intestines. This supports strong bones and teeth and may help prevent fractures and osteoporosis.
3. Improving strength and balance
Vitamin D3 plays a role in protein production and muscle contraction. This helps improve muscle strength and balance, reducing the risk of falls and injuries.
4. Helping prevent diabetes
Vitamin D3 helps the pancreas work properly by supporting normal insulin production, which in turn keeps blood sugar levels within a healthy range.
5. Balancing blood pressure
Vitamin D3 helps the heart function by supporting muscle contraction and relaxation. It also helps regulate renin, an enzyme that can raise blood pressure when present in high levels.
6. Maintaining healthy skin
Vitamin D3 plays a role in the production of keratin, a protein that helps protect the skin and maintain hydration in both skin and hair.
Vitamin D2 vs vitamin D3
Vitamin D2, also called ergocalciferol, is found in certain plants and fungi, such as mushrooms and yeast. It is also commonly added to fortified foods and used in some supplements.
Vitamin D3 is produced in the skin through exposure to sunlight and is also found in foods like eggs, milk, and dietary supplements. This form is generally considered more effective at maintaining adequate vitamin D levels in the body over time.
Food sources
Vitamin D3 can be found in animal-based foods such as:
-
Butter
-
Eggs
-
Milk
-
Cheese
-
Seafood
However, vitamin D3 can be produced in the skin through exposure to ultraviolet B (UVB) rays from sunlight.
Sun exposure needs vary depending on skin tone, time of day, season, and location. Some people may produce enough vitamin D with short periods of sun exposure a few times per week, while others may need more.
Exposure should ideally be outside peak sun hours, and prolonged sun exposure without protection should be avoided due to the risk of skin damage. According to the American Academy of Dermatology, vitamin D should not be obtained through unprotected sun exposure or indoor tanning, as UV radiation can increase the risk of skin cancer.
Recommended daily value
The recommended daily intake of vitamin D, including vitamin D3, varies based on age and whether someone is pregnant or breastfeeding. According to the National Institutes of Health Office of Dietary Supplements, people between 1 and 70 years old generally need 15 mcg, or 600 IU, of vitamin D per day.
When to take supplements
Vitamin D3 supplements may be recommended to prevent or treat conditions such as:
-
Low vitamin D levels in the body
-
Celiac disease
-
Osteomalacia and rickets
-
Osteoporosis
Vitamin D3 supplements are widely available in capsule or liquid (drop) form. The appropriate dose depends on age, health status, and the condition being treated.
For vitamin D deficiency, a doctor or registered dietitian may recommend around 2,000 IU of vitamin D3 per day for adults. For osteoporosis prevention, doses of 800 to 1,000 IU per day are commonly suggested.
However, taking too much vitamin D3 can lead to side effects such as nausea, vomiting, irregular heartbeat, and confusion. For this reason, supplements should only be used under medical guidance.