Vitamin D3 - Overview, History, Benefits, Precaution, Dosage
What is Vitamin D3?
Vitamin D3 is a fat-soluble compound, that is, soluble in fat. It belongs to the vitamin D family. Vitamin D is produced when the skin is exposed to sunshine. It is also known as "Sun vitamin". There are six types of Vitamin D, from D2 to D7. Since D4 to D7 are rarely contained in foods and have low activity. But, vitamin D3 is one of the important vitamins required by the body.
Vitamin D3 is also known as "Cholecalciferol". Vitamin D3 is also produced from previtamin D3 (precalciferol), which is produced by exposure to ultraviolet rays from provitamin D3 (7-dehydrocholesterol, precalciferol) present in human skin.
It is feasible to say that "Vitamin D is a nutrient that increases the absorption of calcium in the intestinal tract and aids bone formation" in a set amount as an ingredient in nutritionally functional foods, and it is a nutrient that assists bone formation. Use vitamin D3 tab or food for vitamin D level.
- Latin Name: Vitamin D3 is also known as Cholecalciferol in Latin name or scientific name. Calciferol is also another word.
- Family: Vitamin D3 belongs to Vitamin D analogues. Vitamin D is a family of compounds that are derived from cholesterol.
History of Vitamin D3
In the duration of 1917, vitamin D was found in the cod liver oil test. But in 1925, it was discovered that when 7-dehydrocholesterol is exposed to light, it produces a fat-soluble vitamin. This fat-soluble vitamin is later known as Vitamin D3. The chemical structure of vitamin D3 was discovered in 1935, and it was discovered to be the consequence of ultraviolet irradiation of 7-dehydrocholesterol. After it was discovered, the popularity of vitamin D and vitamin D3 got famous among doctors and scientists. In the current time, the deficiencies of vitamin D3 is common and well known by all.
Vitamin D3 Function In The Body?
There are two forms of vitamin D, like vitamin D2 and vitamin D3. Plants have a lot of vitamin D2, and animals have a lot of vitamin D3. When 7-dehydrocholesterol, which is found in the skin, is exposed to sunshine, it is converted to vitamin D3 via previtamin D3 in the human body. In the liver, vitamin D3 is converted to a precursor of active vitamin D3, which is then hydroxylated in the kidney to produce active vitamin D3. It is known that active vitamin D3 interacts with vitamin D receptors in cells and promotes protein gene expression, boosting calcium absorption in the intestine and maintaining calcium and phosphate homeostasis in the blood.
Vitamin D3 is plentiful in fatty fish (salmon, rickets, mackerel, and so on), and vitamin D3 deficiency in the body is caused by insufficient dietary intake and insufficient time spent in the sun. The likelihood of getting osteoporosis, osteomalacia, rickets, and other bone diseases increases. The concentration of active vitamin D3 in serum was found to prevent falls and improve motor function in older persons aged 65 and up in a study.
Vitamin D3 is now thought to be useful not just for osteoporosis but also for sarcopenia (age-related muscle loss) and is gaining popularity as a component that can prevent locomotive syndrome in its entirety.
Vitamin D3 Benefits (Vitamin D3 Uses)
There are many health benefits linked with vitamin D3. It is one of the important forms of vitamin D3 that is required by the body. Let's know about some of the major benefits of vitamin D3.
Increases Life Expectancy In Women: Vitamin D3 is an important vitamin for adults, especially for women. If you are over 70 years of age and adding vitamin D3 capsules or supplements, then it can influence your quality and life expectancy. If a woman takes vitamin D3 for more than 2 years in a row, women's mortality can be reduced by up to 6%, which is one of the reasons for having an adequate intake of these nutrients using vitamin D3.
Improve Bone Health: Vitamin D3 is related to the intestinal absorption of calcium and phosphorus in the body. That is why it is effective for bone health and bone growth. Calcium and phosphorus are two of the vital compounds for proper bone formation. It is good to add vitamin D3 at very early ages, in babies and children. In addition, among adults, it is likely to suffer fractures with the correct vitamin D3 level. Vitamins D3 reduce up to 20% less likely to suffer bone fractures. The reason is the same, it increases the absorption of calcium in the bones. Ideal for the weaker bone, osteoporosis, etc.
Boost Immune properties: Vitamin D3 has excellent immune properties since it helps prevent the onset of diseases. It increases the immunity power and fights the virus, bacteria and other pathogens. When there is less vitamin D3, night increases the risk of infections and other serious problems. Keep healthy vitamin D3 for better immunity by supplements and vitamin D3 rich foods.
Improve Mental Health: A low level of vitamin D3 leads to mental health like depression, mood swings and many more. Basically, vitamin D3 improves the different metabolic processes that occur in neurons and, in turn, allows antioxidants to protect the body from various neurodegenerative processes. Vitamin D3 uplift the happy mood and improve other serious mental health. It is also effective in depression behaviour like poor food eating habits, avoiding social gatherings, etc.
Improve Heart Health: Vitamin D3 is effective for heart muscle health. It reduces the risk of heart failure, reduces heart disease, is supportive in stroke, blood pressure and heart attacks. People who have weak heart muscles should try vitamin D3, it is the main cause of weak muscles. Maintain your heart function with regular use of vitamin D3 capsules or supplements.
Prevent Ageing: Vitamin D3 slows down the ageing process, which enhances people's physical well-being. Vitamin D3 has powerful anti-ageing properties that reduce weakness, tiredness, fine lines and many more. In addition, it protects the skin from UV rays as well. It is highly suggested that everyone engage in regular physical activity. It is also advised for those over the age of 50 because it reduces the ability to synthesise vitamin D.
Support Metabolic Diseases: Taking calcium and vitamin D3 helps the body's metabolism since these chemicals help to prevent disorders like obesity, diabetes, and hypertension, and they have a big influence on those who want to improve their health. So, adding vitamin D3 as a supplement or natural vitamin D3 foods increases the vitamin D3 level as well as calcium absorption in the body.
Vitamin D3 Symptoms
There are many vitamin D3 deficiency symptoms when there is a lack of vitamin D3 in the body. Below are the following symptoms you can see-
- Fatigue and Weakness
- Low and upset mood
- Regular sickness
- Frequent bone and muscle pain at moderate pressure.
- Bad wound healing
- Excess hair loss
- Poor growth in kids.
- Tooth decay.
When the lack of vitamin D3 stays for a long period of time in the body, it may cause serious complications to the body. Below are some conditions that may be possible Cardiovascular conditions
- Autoimmune problems
- Neurological diseases
- Pregnancy complications
Cause Of Vitamin D3 Deficiency
Now, we are aware of the benefits of vitamin D3. Let’s know about the causes of vitamin D3 deficiency in the body. Why should you include it in your diet?
- Produce Bone, Muscle Diseases: From the old-time, it was said that the lack of vitamin D or D3 in the body leads to osteoporosis in adults or rickets in children. There is a possibility of the same when it is not absorbed by sunlight or not consumed. In addition, it also causes muscle spasms, etc.
- Lead To Cancer: When the body lacks exposure to sunlight and does not absorb the required nutrients, there is a possibility of colorectal or breast cancer. Clinical trials with vitamin D3 supplementation are being conducted to see if supplementation will help prevent the onset of this type of disease.
- Causes Weakness In Organism: By not consuming food that provides vitamin D3 to the body, there is a greater risk of muscle pain, cramps, tingling and many more. It causes weakness, lack of energy, permanent tiredness, dizziness, etc to the body.
- Causes of Sleep Disorders: Vitamin D3 deficiency shows a negative impact on sleep. It causes difficulty in sleep. In addition, lack of vitamin D3 can affect the nervous system, leading to hallucinations, heartburn, tinnitus, morning vomiting and even allergy to Sun.
- Difficulty In Children's Growth: Vitamin D3 is very important for children. Deficiency can cause a delay in growth as well as delay in baby teeth, etc.
Vitamin D3 Food
Vitamin D3 is produced by the body when skin is exposed to the sun. The consumption of vitamin D3 is also one of the ways to level up the vitamin D3 in the body. Vitamin D is abundant in mushrooms, fish and shellfish, eggs and milk. Vitamin D is fat-soluble, it is easier to absorb it from animal foods that contain lipids. However, you can boost the absorption rate of mushrooms(vitamin D3 foods vegetarian) by stir-frying or frying them in oil.
Below is the list of food rich in vitamin D3-
- Salmon- Popular source of vitamin D3. YOu can eat raw salmon and fried salmon. 1 slice of salmon fish gives 33ug vitamin D3.
- Cod Liver Oil: Cod Liver Oil is a high-quality vitamin D source.. 1 teaspoon of cod liver oil gives 448IU to the body.
- Anglerfish: 60g grom of anglerfish gives 111ug to the body.
- Whole egg raw: 1 raw egg contains 3.8ug vitamin D3.
- Normal Milk: 1 glass contains 0.3ug vitamin D3.
- Mozzarella Cheese: 1 slice of cheese contains 0.2 ug vitamin D3.
- Mushrooms: Excellent natural source of vitamin D3. 100 g of mushroom contains 200ug of vitamin D3.
Vitamin D3 Precaution
Vitamin D is a fat-soluble vitamin that can create health concerns if taken in excess or in the wrong way. Let's know about the precaution point before starting vitamin D3 as a supplement-
- When you take too much vitamin D, you get hypercalcemia, which causes calcium to build up in the walls of your blood vessels, causing problems with the kidneys, heart muscle, and lungs. Renal failure, loss of appetite, vomiting, and increased nerve excitability are common complaints.
- Avoid using Drisdol, Calciferol, cholecalciferol, 1,25-Dihydroxycholecalciferol, or ergocalciferol if your body is not comfortable or allergic to Vitamin D or Vitamin D3.
- If you feel any symptoms like weakness, nausea after the use of vitamin D3 tablets uses, then immediately stop the consumption.
- Do not start using supplements if it is not recommended by the professional. Well, the use of vitamin D3 fruits and animals is okay in limited amounts.
Vitamin D3 Dosage
The dose of vitamin D or D3 is also limited like other vitamins and minerals. You can not use them as much as you want. According to FSSAI, the recommended daily intakes is as followed-
- Infants 0–12 months: 400 IU (10 mcg)
- Children & Adult: 600 IU (15 mcg)
While using the supplement of Vitamin D3, it is suggested to have natural vitamin D3 too. Sun exposure yourself on bare skin at least for 5-10 minutes between 10 AM - 3 PM. IT is effective if you consume sunlight at least 2-3 times per well.
The above recommended daily intake of vitamin D3 is daily use either with a supplement or natural foods like eggs, mushrooms, meat and milk.
FAQ (Frequently Asked Question) on Vitamin D3
How much vitamin D3 should I take daily?
As per the expert, you can consume 400iu being infants (0-12 months) and 600iy being adults and children in a day. Do not overdose on the limit of vitamin D3.
How to increase vitamin D3?
To increase the vitamin D3 level, it is suggested to consume natural food like fatty fish, mushrooms, eggs, etc. Regular sitting in direct sunlight also increases the vitamin D3 level. At last, you can also use vitamin D3 supplements for better and quick results.
What is D3 vitamin?
Vitamin is an important compound for the body. The D3 vitamin belongs to the vitamin D family. It is a sunshine vitamin that is produced in the body when you go in direct sunlight.
What is vitamin D3 good for?
Vitamin D3 is good for the bone, muscle and immune system. It is linked with many health benefits. A low vitamin D3 also causes mood swings and bad moods. Hence, vitamin D3 is also good for mental health with physical health.
When to take vitamin D3?
If you are thinking of taking vitamin D3 in a supplement form, then consume it after a meal as suggested by the expert. If you opt for natural food, you can consume it anytime, anywhere. It is suggested to distribute the daily dose of vitamin D3 in the two parts like morning and evening.
What is the use of vitamin D3?
Vitamin D3 is an essential compound for the body. It is used to reduce the deficiency of vitamin D and the body’s weakness. Vitamin D3 is also important to increase absorption of calcium and is effective in rickets, osteomalacia and many more.
How to get vitamin D3?
For the easy consumption of vitamin D3, you can have vitamin D3 supplements in the form of vitamin D3 tablets, capsules, liquid, vitamin D3 drops, vitamin D3 oral solutions and many more. Make sure to use a high-grade company. Well, you can also try natural food and direct sunlight.
Why vitamin D3 is important?
The lack of vitamin D3 causes various problems to the body, like weakness, weak bones, muscle pain and many more. A healthy vitamin D3 is important for a healthy lifestyle. It is an essential compound for the body that you require in daily life.
How to improve vitamin D3?
If you want to improve vitamin D3 levels in the body, then start using seafood, mushrooms, egg, egg yolks, fortified food, or vitaminD3 supplements. After all, it is an important vitamin required by the body.
How to increase vitamin D3 in body?
The quick and right way to increase the vitamin D3 in the body is the vitamin D3 supplement. They are available in the right dose with the right guide. You just have to read the guide at once and use a vitamin D3 supplement daily without any problems.
Is vitamin D3 the same as vitamin D?
There is no discernible difference between Vitamin D3 and Vitamin D. Even, vitamin D3 is also called vitamin D. Vitamin D3 and vitamin D2 are two forms of vitamin D.
What happens if vitamin D3 is low?
When there is low vitamin D3 in the body, it causes loss of bone density, easy fractures, disturb mental health, stress and anxiety and many more. A weak heart muscle, nauseous, weakness, etc are loss the symptoms of vitamin D3 deficiency.
What are signs of low vitamin D?
Dizziness, Appetite Loss, Thirst, Headache, fatigue, nausea, depression, high blood pressure, bone and muscle pain, etc are the signs of vitamin D3 deficiency.
Should I take vitamin D or D3?
You should take Vitamin D3. Vitamin D3 is a type of vitamin D. It is superior to raising the vitamin D level in the body. In addition, vitamin D3 also enhances body health in many ways.
What is vitamin D3 dosage for child?
400 ug is suitable for the infant and above 12 months 600 ug is good.