Learn the Benefits of Vitamin D3 Supplements and Food Sources

The Benefits of Vitamin D3 Supplements

Vitamin D is an essential nutrient needed for strong bones, muscular and immune health. It exists in two main forms - D2 (ergocalciferol) and D3 (cholecalciferol). Research shows vitamin D3 is the more potent, beneficial form for humans compared to D2.

Vitamin D3 has become a popular supplement due to its wide-ranging health perks. Here is an overview of why vitamin D3 deserves a place in your wellness routine.

Better Absorbed and Utilized

Studies demonstrate your body is able to absorb vitamin D3 more efficiently. D3 is also much better utilized for converting to the active form of vitamin D in the kidneys known as calcitriol.

Increases Calcium Absorption

Vitamin D3 is intimately tied to calcium; it enhances intestinal absorption of dietary calcium and supports calcium circulation in the bloodstream.

Supports Healthy Bones

By aiding calcium absorption, D3 helps deposit calcium into bones to optimize bone mineral density and protect against osteoporosis.

Facilitates Nerve and Muscle Function

Vitamin D receptors are present in the brain, muscles and central nervous system. D3 helps regulate levels of calcium and phosphorus needed for proper nerve and muscle activity.

Bolsters Immunity

D3 stimulates production of antimicrobial peptides that protect against pathogens. It also modulates immune cell activity to help prevent overactive inflammatory responses.

Given these broad benefits for skeletal, muscular, brain and immune function, vitamin D3 is a must for well-rounded health.

Top Vitamin D3-Rich Foods

While produced in the skin with sun exposure, you can also obtain vitamin D3 naturally through your diet. Here are some of the top food sources of D3:

Fatty Fish

Salmon, tuna, mackerel and sardines are among the best sources, with about 450-500 IU D3 in a 3-4 oz serving.

Egg Yolks

One scrambled egg yolk provides about 40 IU D3, along with protein and healthy fats.

Liver and Cod Liver Oil

Beef liver has lots of vitamin A and about 50 IU D3 per 3 oz. Cod liver oil is one of the richest sources, providing around 1,300 IU per tablespoon.

Fortified Dairy and Plant Milks

Cows milk, soy milk, almond milk and other plant-based milks are commonly fortified with 100 IU D3 per cup.

Mushrooms

Exposed to UV light, mushrooms generate substantial D3 with about 100 IU per 3 oz serving.

Fortified Yogurt, Cereal and Orange Juice

Check labels as these foods are sometimes fortified with 10-20% DV of vitamin D3 per serving.

A daily diet incorporating fish, eggs, dairy and mushrooms provides a tasty way to meet some of your vitamin D3 needs.

How Much Vitamin D3 Do You Need?

The recommended daily intakes for vitamin D are set at:

• 600 IU for ages 1 70
• 800 IU for over age 70

However, many experts argue for higher minimums of 1,000 2,000 IU daily for optimal health. Deficiency is common, especially in northern latitudes and winter when sunshine is limited.

Obese individuals, the elderly, exclusively breastfed infants and those with digestive disorders are also prone to vitamin D deficiency. Maximizing food sources may not provide sufficient vitamin D3 for these groups without supplements.

Signs and Symptoms of Vitamin D Deficiency

Some early indicators of suboptimal vitamin D levels to be aware of include:

Frequent Illnesses and Infections

Insufficient vitamin D hampers immunity, raising risk of frequent colds, flu and upper respiratory infections.

Bone Loss and Aches

Without adequate vitamin D, calcium absorption suffers, leading to accelerated bone loss and osteoporosis over time.

Chronic Pain

Widespread muscle and bone pain throughout the back, joints and limbs may signal deficiency.

Low Energy and Mood

Research links low D3 to fatigue, depression and mood disorders.

Impaired Wound Healing

Vitamin D stimulates production of compounds involved in wound repair. Poor healing can indicate deficiency.

Schedule a screening if you regularly experience several of these, along with risk factors for low D3.

Vitamin D3 Supplement Options

Given how often people fall short of optimal vitamin D levels, supplementation is encouraged by many health experts. Here is a look at the different types of D3 supplements available:

Capsules

Gel capsules with liquid vitamin D3 suspended in oil are readily absorbed and convenient for hitting targeted amounts.

Liquid Drops

Liquid D3 drops can be placed under the tongue or added to smoothies and drinks for supplementation without pills.

Gummies

As a tasty alternative, D3 gummies are available for kids and adults who dont like swallowing capsules.

Sprays

Oral vitamin D sprays provide liquid D3 that is sprayed into the mouth and absorbed through the mucous membranes.

For optimal absorption, always look for D3 (cholecalciferol) rather than D2 on supplement labels. Most provide 500 5,000 IU per serving.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.