Vitamin D3 (cholecalciferol ) is most well-known for promoting bone health. But this vitamin is also pivotal for boosting the immune system, enhancing mood and muscle function, and supporting heart health. Taking a vitamin D3 supplement may help you achieve glowing skin and better mental clarity.
Your skin naturally produces vitamin D3 when exposed to the sun. Eating fish, beef, and cheese provides a natural boost of vitamin D3, too. Still, vitamin D deficiency is a common problem that can result in bone pain, muscle weakness, and spasms. Your healthcare provider may suggest a vitamin D3 supplement if you are deficient, live in a low sunlight area, or have a health condition, like osteoporosis, that would benefit from taking vitamin D3. Empty Capsules Boots
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Vitamin D3 plays a crucial role in the formation and maintenance of strong, healthy bones. This vitamin is important for bone health because it:
Low calcium intake and vitamin D deficiency are directly linked to the onset of osteoporosis. Researchers have found that older people who take vitamin D3 supplements and calcium supplements have a reduced risk of hip fractures and non-vertebral fractures (bones outside the spine).
Vitamin D3 regulates immune responses, ensuring your immune system responds appropriately to pathogens and other suspected invaders. Your immune system requires vitamin D3 because the vitamin:
Some studies suggest that vitamin D supplementation may reduce the severity of certain autoimmune diseases, such as rheumatoid arthritis, multiple sclerosis, and Sjögren’s disease. However, there is no consensus on how best to use vitamin D3 to prevent or treat autoimmune diseases.
Low vitamin D levels are associated with increased symptoms of depression and anxiety. In fact, some experts recommend screening for low vitamin D levels when developing a prevention and/or treatment plan for these disorders. Vitamin D3 is beneficial for your mood and mental health because it:
Numerous studies have examined the direct and indirect relationship between vitamin D and mental health. One standout revealed that people with vitamin D deficiency may be 75% more likely to develop depression compared to people with normal vitamin D levels.
Although not everyone with vitamin D3 deficiency experiences symptoms, those who do commonly report muscle pain, and muscle weakness. Vitamin D3 is beneficial for muscles because it:
Research has suggested that sunlight can increase vitamin D3 levels, but it is not clear that this translates to increases in physical performance.
Adequate vitamin D levels are crucial for preventing calcium imbalances. In severe cases, imbalanced calcium levels can lead to severe heart complications and may contribute to heart disease. Vitamin D3 is beneficial for heart health because it:
Research shows that high doses of vitamin D are no more effective for improving heart health than modest doses. Taking small to moderate amounts of vitamin D can effectively reduce your risk of heart attack, stroke, and cardiovascular disease.
There is evidence that taking a vitamin D supplement can help improve glucose homeostasis (steady blood sugar levels), insulin sensitivity, and overall metabolic health. Vitamin D is beneficial for metabolic health because it:
In people with pre-diabetes, vitamin D supplements have been shown to reduce the risk of progression to type 2 diabetes. Evidence suggests vitamin D supplementation may reduce the risk of type 1 diabetes, as well.
For people who wish to brighten dull skin and prevent or relieve inflammatory skin conditions, maintaining healthy vitamin D levels is critical. Vitamin D3 offers numerous benefits for skin. The sunshine vitamin:
Vitamin D3 supplements and skincare products containing vitamin D are often recommended for people with sensitive, mature, and aging skin, and skin that is prone to redness and visible blood vessels (capillaries).
Vitamin D3 is thought to have many benefits for your brain and cognitive health. Vital for cognitive health and function, vitamin D3:
Some evidence suggests that vitamin D deficiency, when it occurs both before birth and throughout life, may contribute to the development of certain neurodevelopmental conditions. In fact, in expecting mothers with vitamin D deficiency, there appears to be a greater risk of the infant developing autism, schizophrenic-like disorders, and other mental illnesses later in life.
A growing body of research shows that vitamin D supplementation has positive benefits for digestive health. Vitamin D3 is important for digestive health because it:
People with irritable bowel syndrome (IBD) often have vitamin D deficiency, even during remission. Having a reduced level of vitamin D is also a risk factor for worsened IBD symptoms.
Vitamin D deficiency is a significant risk factor for several problems in both expecting mothers and their infants. Having adequate vitamin D3 levels is critical during pregnancy because it reduces the risk of the following:
Vitamin D supplementation may also reduce the risk of the infant developing attention-deficit hyperactivity disorder, autism spectrum disorder, and other mental development issues in childhood.
Some experts suggest that all pregnant people should take a vitamin D supplement of at least 400 IU per day to ensure adequate vitamin D levels and prevent pregnancy complications. Talk to your healthcare provider if you are pregnant and considering vitamin D supplementation.
Researchers started investigating vitamin D's role in cancer prevention after noticing that people in southern regions with high sun exposure appear to have lower cancer rates and mortality compared to those in northern regions with less sun.
Evidence suggests that vitamin D supplementation may:
It's important to note that the overall research on this subject mixed, with some studies showing no benefit for cancer prevention at all. If you have been diagnosed with cancer or are undergoing cancer treatment, consult with your healthcare providers before starting vitamin D or any other supplement.
Vitamin D supplementation appears to have several benefits for people with overweight or obesity who are trying to lose weight. Vitamin D3 is beneficial for weight management because it:
People with vitamin D deficiency are more likely to have a high body mass index (BMI) compared to people with adequate vitamin D levels. According to one clinical trial of women with overweight and obesity, women who took 50,000 IU of vitamin D per week had reduced weight, waist circumference, and body mass index after six weeks.
Keep in mind that taking 50,000 IU of vitamin D per week is well over the recommended daily intake. The maximum safe dose of vitamin D supplementation is 4,000 IU per day. Do not exceed this amount unless supervised by a healthcare provider.
Having adequate vitamin D levels is vital for your body's ability to heal and recover from infections, injuries, and other ailments. Beneficial for healing and recovery, vitamin D3:
Having adequate vitamin D levels is also known to enhance the healing of bone fractures. More research is needed to determine a safe and appropriate vitamin D3 dosage for this purpose.
Hypertension, more commonly known as high blood pressure, is a cardiovascular disease commonly seen in people with vitamin D deficiency.
Some studies suggest that vitamin D3 may help lower blood pressure in people with hypertension and vitamin D deficiency as well as certain groups of people with hypertension only. This is important because isolated systolic hypertension can increase the risk of stroke, heart disease, and chronic kidney disease over time.
According to a 2019 review of studies in the journal Medicine involving 1,687 people, vitamin D3 was able to significantly reduce systolic ("top number") blood pressure in people over the age of 50 and those with obesity.
However, research findings have mixed results, with other studies finding no significant effects of vitamin D3 on high blood pressure.
Vitamin D deficiency has been linked to several hair loss disorders, including telogen effluvium and alopecia areata . It has also been linked to scarring alopecia, a disorder that results in permanent hair loss. Despite these links, there is little data to support the use of vitamin D supplements to prevent hair loss.
If you have an existing vitamin D deficiency or are at risk of developing one, you may need to take a vitamin D supplement. You are at greater risk for vitamin D deficiency if you have:
You may also need to take a vitamin D3 supplement if you:
Your provider may recommend a vitamin D3 supplement if you have an ailment that would benefit from it. Vitamin D3 supplements are commonly recommended for people who have or are at an increased risk for:
The National Academy of Medicine recommends a daily intake of 600 IU of vitamin D for people ages one to 70, and 800 IU for adults ages 71 and over. The majority of vitamin D intake should come from food. The maximum safe dose of vitamin D3 is 4,000 IU per day. Do not exceed this amount without consulting a healthcare provider.
Not everyone with vitamin D deficiency experiences symptoms. When symptoms do occur, they may include:
Whether you are nutritionally deficient or simply want to meet your recommended daily intake (RDI) of vitamin D, you can get vitamin D3 from:
Vitamin D3 is a fat-soluble vitamin. This means that taking it with fat helps it absorb better. It doesn’t matter what time of day you take it, but you should eat fat-containing food when you do.
Vitamin D3 is generally considered safe, but it can occasionally cause toxic effects if you take too much. This is referred to as hypervitaminosis D .
With vitamin D toxicity, the balance of minerals like calcium and potassium is upset. This can lead to a condition known as hypercalcemia , in which too much calcium builds up in the body. This can lead to symptoms like:
Certain medications can interact with vitamin D. Additionally, people with hyperparathyroidism, kidney disease, or hypercalcemia (high blood calcium) should speak with their healthcare provider or pharmacist before starting any vitamin D supplements.
Vitamin D helps you absorb calcium and phosphate from food. It is important for bone and muscle strength, immune function, and healthy skin. It may also help prevent numerous diseases, including inflammatory bowel disease, heart disease, and infectious diseases. You can get vitamin D from food or supplements, and your body can make D3 when exposed to sunshine.
Talk to your healthcare provider if you have a medical condition that might benefit from taking vitamin D3 supplements. The upper limit for safe vitamin D supplementation is 4,000 IU per day. Do not take more than this unless directed by your healthcare provider.
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By Yvelette Stines Stines is a Michigan-based health writer, book author, and communications specialist.
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