What type of Vitamin D3 is the best?
— Vitamin D
Vitamin D includes fat-soluble chemical steroid compounds, including ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Vitamin D2 can be found in mushrooms and yeast, while vitamin D3 is mainly found in animal products.
— Vitamin D3
The body requires many vitamins and minerals to function correctly. Vitamin D3 is an especially valuable vitamin for the body. Vitamin is formed within the skin as a result of the action of ultraviolet light.
Fun fact: Even 20 minutes a day in the sun is enough for the body to produce vitamin D3!
Vitamin D3 is primarily responsible for bone mineralization and the proper development of the skeletal system.
Vitamin D3 also:
✓ supports the nervous and immune system,
✓ helps in the absorption of calcium and phosphates
✓ facilitates the binding and thus transportation of calcium into the blood
✓ increases the absorption of calcium and phosphate within the kidneys
✓ has a positive effect on the functioning of the circulatory system and the heart muscle
How is Vitamin D3 made in the body?
With the help of the sun. Vitamin D3 is synthesized from provitamin (7- dehydrocholesterol) present in the skin, unfortunately, it can only cover a small part of the body's needs.
Oftentimes, vitamin D3 deficiencies can be managed with a proper diet. Research shows diets can cover a maximum of 20% of the daily requirement for vitamin D3, so it is worth considering taking supplements to provide the body with the right amount of this vitamin.
Vitamin D3 deficiency
If our diet is low in foods with vitamin D3 or when we don’t go outside regularly its deficiencies may start to make themselves known.
Vitamin D3 deficiency can have many unpleasant consequences. In children and adolescents, it can cause rickets, osteomalacia, osteoporosis, frequent fractures, curvatures, and degeneration of the skeletal system. Musculoskeletal pain, periodontal disease, diarrhea, loss of appetite, insomnia, blurred vision, and burning sensation in the mouth and throat may be symptoms of a vitamin D3 deficiency.
Other symptoms of vitamin D3 deficiency, often seen in adults, include:
✓ apathy, agitation, depression
✓ severe muscle weakness
✓ decreased physical condition
✓ increased risk of fractures
✓ loss of appetite
✓ bad breath
✓ burning sensation in the throat
✓ blurred vision
It is very important not to diagnose yourself as symptoms may indicate a more serious health problem. It is safest to consult your physician before making any dietary changes or supplementation. It is worth consulting a doctor and having bloodwork done to check vitamin D3 levels in the body. This is a straightforward blood test that can provide clarity.
Vitamin D3 in the diet
The challenge is to replenish vitamin D3 deficiencies. When focusing only on food - supplementation is often needed. Before we move on to supplementation, however, let's take a closer look at the diet.
To increase the amount of vitamin D3 in the body, it is worth having a look at what we consume. Natural sources of vitamin D3 and the highest amounts of vitamin D3 are found in animal products, fatty sea fish, fish oils, eggs, red meat, and poultry. It is worth remembering that vitamin D3 is fat-soluble, therefore diets should consist of an adequate amount of fat.
Vitamin D3 overdose
Yes, you can overdose on vitamin D3 if you’re taking it intensively in all versions (sun exposure, a diet rich in foods with vitamin D3, and dietary supplements or medications). Although it is difficult to overdose (dose of at least 100,000 UI, where the adult dose is about 8,000 UI), it is possible.
Symptoms of overdose include:
✓ nausea and vomiting
✓ increased thirst
✓ diarrhea or constipation
✓ frequent headaches
✓ eye pain
✓ lack of appetite
✓ increased sweating
✓ itchy skin
✓ slowing down growth in children
Supplementing vitamin D3
Before you start supplementation, consult your doctor to see if there are any health contraindications.
In pharmacies, you can find several types of vitamin D3 supplements, including drops (liquid form), capsules, tablets, or powder. The most frequently chosen are vitamin D3 in drops and tablets. Before starting supplementation, consult your doctor to find out your daily requirement for this vitamin.
In truth, the form of ingestion does not matter. What matters is its convenience for us. It’s important to underline again that vitamin D3 is a fat-soluble vitamin, so it is best to take it together with a meal that contains fat.
Vitamina D3 supplement types
✓ Liquid form (drops):
drops for a simple and quick release of the appropriate daily amount. Often, just one drop at the end of the day is enough to supplement your daily requirement. An advantage of vitamin D3 in drops is that the condensed product lasts a long time, and the bottle is small enough and convenient enough to travel with without causing issues. The precise pipette allows you to accurately measure the right amount of drops.
✓ Capsules and tablets:
one of the most popular forms of vitamin D3 intake. Perfect for people who have no problem swallowing tablets. One capsule, once a day taken with a meal should cover the body's needs.
it is enough to pour a measured dose of the vitamin powder into any drink of your choice (preferably water). After mixing, the supplement is ready for consumption.
The most commonly used form of vitamin D3 with children and infants. This is a safe way to ensure the right dose of vitamin D3 for kids. Sprays are based on a delicate formula that does not irritate the baby.
vitamin D3 in gummies is a convenient way to supplement children over 4 years of age. An additional advantage of gummies is their fruity flavors, which make kids more interested in taking them. This also instills a positive association with taking vitamin D3.
✓ Pure liquid form:
perfect type of vitamin D3 supplement if you have issues with the aftertaste of the drops. By adding the right amount of drops to a juice, the taste of the supplement is imperceptible and allows you to easily replenish any deficiencies.
Vegan Vitamin D
The greatest deposits of vitamin D3 are found in meat products that vegans do not consume. This group may often have problems with deficiency of this substance. Sunlight is often not enough to cover the body's daily vitamin D3 requirement. It is true that some plants contain vitamin D3, but they are only trace amounts.
Lichens can produce vitamin D and they are a natural form of the substance that is highly bioavailable and is safe for people who do not eat animal products. Lichen is available in forms such as capsules, drops, or sprays.
- Reading time: 3 min
- Date: 03.05.2022