How to Take Vitamin D3 Supplements for Strong Bones and Immunity
Vitamin D is a fat-soluble vitamin, often referred to as the “sunshine vitamin.” It is generated in the body in response to sun rays. This family of compounds also includes vitamin D-1, D-2, and D-3.
The human body is capable of producing vitamin D when exposed to sunlight. It can also get its supply through various food sources. Vitamin D3 is responsible for many bodily functions - the most crucial are managing the absorption of calcium (Ca) and phosphorus (P) and strengthening the immune system.
In the right amount, vitamin D3 also promotes bone health in adults and boosts their defenses against certain illnesses.
Benefits of Vitamin D3 Supplements
Vitamin D helps the body fight many diseases. A deficiency may lead to osteoporosis, osteomalacia, etc. There are multiple sources of this vitamin, but you should consult a doctor to determine the right amount for you to take.
The following key benefits of vitamin D3 will encourage you to add it to your daily diet.
Helps Combat Diseases
The body uses almost 99% of its vitamin D3 intake to regulate calcium. The remaining 1% helps build muscle strength and immunity. According to various studies, vitamin D3 has proved effective in fighting bone diseases.
- Vitamin D helps the body fight external pathogens and can effectively treat symptoms of flu.
- According to Circulation, it helps lower your chance of developing cardiovascular disease.
- It can also reduce the risk of multiple sclerosis.
- Doctors usually prescribe vitamin D to patients with low immunity as it’s effective against coughs and cold.
Reduces Stress Levels and Depression
Some studies have shown that vitamin D plays an important role in releasing “happy hormones.” It also eliminates mood swings. Patients suffering from severe depression experience positive mood changes when they are taking a vitamin D3 supplement.
According to research done on patients suffering from fibromyalgia, anxiety issues and depression were related to vitamin D3 deficiency. It is very difficult for a vegan to get enough vitamin D3 from food because it is mostly found in animal products. They can fall back on over-the-counter vitamin D3 supplements.
Vitamin D3 Aids Weight Loss
Including vitamin D3 supplements in your diet promotes weight loss, and eating foods that are rich in vitamin D will prevent cardiovascular diseases. These supplements are readily available in local stores, as well as online.
Vitamin D3 can increase the level of serotonin in your body. This neurotransmitter plays a role in almost everything, from sleep to mood. It also helps control your food intake and boosts satiety.
A higher level of vitamin D3 even helps increase testosterone in men, helping them shed body fat and triggering weight loss.
Foods That Contain Vitamin D3
You can get vitamin D3 from various sources. Enjoy a delicious seafood dinner or take supplement pills to avoid deficiency. Meat and other animal products contain more vitamin D3 than plant sources.
Seafood is the best dietary source of vitamin D. Fish and fish oil are both rich in vitamin D3. Fresh fish will give you the maximum benefit.
- Swordfish: Swordfish has 706 IU per serving if cooked dry. It accounts for 117% of the recommended daily allowance.
- Cod oil: Cod liver oil contains 450 IU per spoonful. That’s almost 75% of a person’s RDA.
- Herring: Herring has 306 IU per piece if cooked dry.
Egg yolks are a great source of vitamin D3. Eating four egg yolks on a daily basis will maintain the necessary level of vitamin D. Two large eggs contain 88 IU.
You can try making different egg dishes to boost the amount of vitamin D. For instance, you can add sauteed mushrooms to scrambled eggs.
Packaged Food Items
There are many foods that are fortified with vitamin D3. These commercial food items are made for people who suffer from a deficiency of this vitamin.
You can get vitamin D from cow’s milk, breakfast cereals, and orange juice. The nutrients from these sources are known as the best vitamin for energy because it boosts the immune system and develops muscles and bones.
How Much Vitamin D3 You Need?
According to the National Institute for Health and Care Excellence, an adult should consume 400 IU, while infants need 8.5 mcg. You can get it either through food or via supplements. Vitamin D3 is vital for the development of bone and teeth in children.
If working in an office or doing household chores keeps you indoors most of the time, a morning walk will help your body generate the minimum amount of vitamin D from sunlight.
Symptoms of Vitamin D3 Deficiency
Some common symptoms people experience when suffering from a vitamin D3 deficiency are mentioned here:
- Feeling tired is the most common symptom. However, many other conditions can also cause fatigue.
- Chronic headaches can also be a symptom of vitamin D3 deficiency. According to one study, women suffering from chronic headaches were given vitamin D3 supplements to help them recover.
- A low level of vitamin D3 affects bone health and even causes osteoporosis. It causes regular lower back pain and hinders development in children.
- Vitamin D3 deficiency even leads to poor mental health. Many studies have shown that a low level of Vitamin D in the blood will trigger anxiety and depression.
Most people who have a vitamin D deficiency don’t even realize it. The symptoms are slight and are often ignored. People who live near the equator don’t have to get all their vitamin D from food, while people who live in colder regions need vitamin D3 supplements to maintain the minimum level.
Make sure you get the recommended daily allowance. Add some foods that are rich in vitamin D3 to your diet.