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Humans produce vitamin D3, also known as the “sunshine vitamin” or cholecalciferol, when exposed to sunlight. Studies also show that we don’t absorb enough sunlight, which is why we often try to compensate with supplements. A short walk in the sun can help your body produce a vitamin that, when consumed in the right amounts, can aid in the formation and maintenance of strong bones. Learn more about this fat-soluble vitamin that helps the body absorb calcium and phosphorus.
Dietary source of vitamin D3
Benefits of Vitamin D3
Vitamin D3 and health
deficiency symptoms
Vitamin D3 is enough
Vitamin D3 in your diet
Side Effects of Vitamin D3
Frequently asked Questions:
Dietary source of vitamin D3
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There are two types of vitamin D: vitamin D2 and vitamin D3. The basic difference between vitamin D and vitamin D3 is that vitamin D is a fat-soluble vitamin that controls the body’s levels of calcium and phosphorus, while vitamin D3 is the natural version of vitamin D, produced by the body from exposure to sunlight.
As the sun vitamin, it is mainly produced in humans with the help of sunlight or UV rays. And depending on your lifestyle and where you live, your body may produce more, less, or no vitamin D3 during the winter.
Time of day, season, latitude and skin color are just a few of the factors that affect how much vitamin D3 your skin produces. egg yolkCheese, cow liver, fatty fish meat and fish liver oils are among the few foods that naturally contain vitamin D3.
Pro Tip: Vitamin D3 supplements are available in liquid drops, gummies, softgel tablets, and capsules.
Benefits of Vitamin D3
Calcium absorption by the body is facilitated by vitamin D. However, D3 is much more necessary for compared to D2 healthy immune system Operation as well as strong bones and teeth as it also contains the properties of vitamin D2. Vitamin D3 levels are high in sun-exposed fish and mushrooms.
Pro Tip: Because vitamin D is fat-soluble, it’s important to consume healthy fat to help your body produce vitamin D3 efficiently.
Vitamin D3 and health
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It plays an important role in both prevention and treatment of some types of cancer, osteoporosis, rheumatoid arthritis, multiple sclerosis, hypertension, cardiovascular diseaseobesity, psoriasis and psychiatric disorders.
The importance of vitamin D and its various forms, particularly vitamin D3, during pregnancy is also increasing due to its major impact on bone health, insulin control, low blood pressureetc. You should be aware that some cholecalciferol formulations may contain substances such as sugar, aspartame (phenylalanine), peanut or soybean oil, or certain food colorings.
Pro Tip: Consult a doctor when using cholecalciferol if you have allergies or diabetes.
deficiency symptoms
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Avoid taking excessive amounts of vitamin D3. In adults, a vitamin D3 deficiency is less noticeable. Some of the warning signs and symptoms are:
- chest discomfort and shortness of breath
- Weakness, pain or any kind of cramps in the muscles.
- mood swingslike depression.
In children, on the other hand, vitamin D3 deficiency can lead to rickets. Symptoms include:
- Improper growth
- weak muscles.
- bone pain.
- joint deformities.
Pro Tip: Although rare, vitamin D and D3 intoxication can cause serious side effects, including nausea, bone pain, and kidney stones.
Vitamin D3 is enough
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Vitamin D3 is one of many vitamins your body needs to function properly. It is important for maintaining calcium balance in your blood and bones, and for the formation and maintenance of bones.
Unfortunately, vitamin D3 is not boosted by sitting in a sunny office or driving because window glass fully absorbs UVB ultraviolet light. Wear sunscreen, cover up, and stay indoors during the height of the sun’s rays to reduce the risk of developing it skin cancer. Depending on where in the world you are, you just can’t get enough sun exposure year-round.
Pro Tip: Sunscreen plays an essential role in getting a healthy amount of vitamin D3.
Vitamin D3 in your diet
Authorities disagree on the amount of vitamin D the body needs, but the Daily Value (DV) for vitamin D3 in the United States has been set at 600 International Units (IU). Only 10% of our total vitamin D3 consumption comes from food, which accounts for about 90% of the DV we produce ourselves with the help of sunlight.
Although certain foods have been fortified with vitamin D3, very few foods contain it naturally. It occurs specifically in animals and on their skin. Since it is difficult to get enough vitamin D3 from diet alone, taking a supplement is the best option for the majority of people. Vitamin D3 is generally considered safe when taken at recommended doses. Only vitamin D2 is said to be toxic, whereas supplementation in excessive amounts can be dangerous.
Pro Tip: You should pay particular attention to reading the label if you are vegan or vegetarian while deciding on supplements or consuming products for vitamin D3.
Side Effects of Vitamin D3
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The most common cause of vitamin D poisoning occurs while taking supplements. Since extra heat on the skin prevents D3 synthesis, the low levels of the vitamin in the diet are unlikely to reach dangerous levels excessive sun exposure does not cause toxicity.
Anorexia, weight loss, irregular heartbeats, and hardening of blood vessels and tissues as a result of elevated blood calcium levels, which can damage the heart and kidneys, are all signs of toxicity that can result from taking these supplements when not recommended.
Pro Tip: It’s important to follow your doctor’s instructions when taking daily vitamin D3 pills unless they contain fewer than 4,000 IU.
Frequently asked Questions:
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Q. What is vitamin D3 good for?
A It is important for maintaining calcium balance in your blood and bones, and for the formation and maintenance of bones.
Q. Is it good to have vitamin D3 every day?
A It is not advisable to take vitamin D3 supplements without consulting a doctor. But taking vitamin D3 naturally is very important.
Q. What foods are high in vitamin D3?
A Foods high in vitamin D3 include salmon, egg yolks, oily fish, liver, milk, canned fish and oranges.
Q. What is the best time to take vitamin D3?
A The best time to consume vitamin D3 through sun exposure is midday and early morning before 8, and as far as supplements go, taking it with a meal helps improve absorption.
Also Read: Vitamin B2: Key Role, Sources, Deficiency and Side Effects
