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Vitamin D is a fat-soluble vitamin that is produced in different forms. The most common of them all is vitamin D3, a nutrient that is used by our body to absorb calcium. The body can synthesize Vitamin D when exposed to sunlight. However, unhealthy eating habits, sunscreen, protective clothing, limited sun exposure are all reasons that lead to insufficient intake of the same.
What Is Vitamin D3?
Vitamin D3 is a type of vitamin D nutrient called cholecalciferol. According to the National Academy Press, vitamin D is used to build a strong bone structure. This widely known series of vitamin D is also available in the form of dietary supplements for people who do not get adequate amounts of this vitamin in their diet.
Benefits Of Vitamin D3
Vitamin D3 can be used to improve low levels of phosphate in the blood or treat conditions like underactive parathyroid glands and other hereditary diseases. It also helps recycle phosphate back in the blood to maintain pH levels. Some of the other benefits of vitamin D3 are as follows:
Benefits Of Vitamin D3 For Health
1. Stimulates Healthy Bones
Calcium and phosphorus are essential in maintaining healthy bones. A study according to the National Osteoporosis Foundation states that vitamin D3 helps absorb these nutrients in the intestines, thereby promoting the health of your body.
2. Reduces The Risk Of Flu
Vitamin D reduces the risk of colds and flu. According to a meta-analysis held under PLos One in 2013, vitamin D3 can impact the immune system to reduce the risk of upper respiratory infections.
3. Reduces Cavities
Vitamin D resists bacteria causing dental caries by absorbing calcium and phosphate to strengthen your teeth. The clinical research including Antimicrobial Implications of Vitamin D suggests that taking vitamin D3 reduces the risk of cavities by 36% amongst infants, children, and adolescents.
4. Improves Immune System
Vitamin D3 aids in proper functioning and development of the human body, thereby resulting in a strong immune system. The Journal of Investigative Medicine also states that vitamin D3 can modulate the innate and adaptive immune responses while affecting its functioning and maintenance.
Benefits Of Vitamin D3 For Skin
1. Treats Acne And Rosacea
Sun exposure can often cause acne vulgaris and rosacea with its ultraviolent induced damage. Indian J. Dermatol suggests that adequate intake of vitamin D can prevent and soothe the effects conditions while improving your skin’s texture.
2. Reduces Skin Aging
Your body can regulate signs skin ageing like wrinkles, pigmentation, skin sagging and more by targeting the tissues. According to Med. J. Aust. 2018, vitamin D3 does just that to delay the ageing process.
Benefits Of Vitamin D3 For Hair
1. Reduces Hair Loss And Promotes Hair Growth
Vitamin D3 aids in the differentiation if hair follicles, which in turn results in reduced hair loss and stimulated hair growth. It is quoted under Arch Biochem Biophys that vitamin D3 helps strengthen the hair follicles to improve its cycle and rejuvenate your hair.
Deficiency Of Vitamin D3
According to Harvard T.H. Chan, School of Public Health, an estimate of 1 billion people are suffering from vitamin D deficiency worldwide. People with celiac and Crohn’s disease and liver problems tend to have low levels of vitamin D3. Also, people with darker skin need more vitamin D3 as the melanin present in their skin slows the absorption of vitamins.
The National Academy Press states that the deficiency of vitamin D3 is often associated with a condition called rickets, a disease characterized by bow-shaped legs amongst children. Older people suffering from vitamin D3 deficiency are struck with a condition called osteomalacia, a disease that makes the bones go softer.
Risks And Precautions When Consuming Vitamin D3 Tablets
Vitamin D3 tablets are taken to treat and prevent the deficiency of the same. However, in some cases it may result in side effects mentioned as follows:
- Diarrhoea and nausea
- Itchy skin
- Abdominal bloating
- Breathing problems
- Irregular heartbeat
In case you face any side effects, you should consult a doctor immediately.
Precautions and warnings to be followed:
- It is unclear if vitamin D3 is good for a newborn baby or not, so advice from a doctor is a must.
- Breastfeeding mothers are not recommended to take a high level of vitamin D3 as it passes into breast milk.
- Let your doctor know about any allergies or diseases you have before the intake of vitamin D3 tablets.
How To Consume Vitamin D3 Tablets?
The body can synthesize Vitamin D3 naturally when exposed to the sun or by opting for products like fish, egg, dairy and more. You can even find fortified food products as sources of vitamin D3. These may include items like cereals and cow milk.
According to the National Institutes of Health, vitamin D3 is widely available in tablets with a dosage of 400 IU and 1000 IU. You must not consume more than 4000 IU of the same until prescribed by the doctor.
Vitamin D3 tablets are mostly taken after the meal. However, it is important to follow the directions mentioned on the label and prescribed by the doctor. If the tablet is chewable, then you must chew it thoroughly before swallowing. Disintegrating tablets must be swallowed as a whole.
Some Fun Facts About Vitamin D3
- Vitamin D3 is not regarded as a typical nutrient since nutrients cannot be synthesized by the body while this one can.
- According to a study by Down To Earth, 70% of the rural population in India is deficient in sunlight vitamin.
- Application of sunscreen can block 98% of vitamin D intake from sun exposure.
- Kerley’s shadow rule states that if your shadow is shorter than your body then you can be vitamin D. If the shadow is longer than your body then you’re probably not making vitamin D no matter how sunny it is.
Vitamin D3 is a vital element in your body’s functioning. It circulates in the bloodstreams to help in the absorption of calcium and phosphorus. This, in turn, is used to build and strengthen bone mass and teeth. Vitamin D3 can also be stored in the body’s tissues until required. Even then the deficiency of vitamin D3 is not very uncommon. To stay adequately enriched with vitamin D3, it is important to take enough sunlight, a healthy diet, and even supplementary tablets.