Vitamin D3 Health Benefits

We all know that vitamin D is essential but little do we know about what vitamin D is, how it works, does it have any side effects and other such things. In this article, we are going to discuss Vitamin D in detail.

Vitamin D is fat-soluble and is naturally present in some foods but not as often as other vitamins. Due to this,?about 75% of people experience some kind of vitamin D deficiency. This leads you to add vitamin D into your diet through Vitamin D supplements.?You may be aware of the fact that the primary source of vitamin D is the sun; hence, it is also known as the sunshine vitamin. When your skin is directly exposed to the sunlight, without any sunblock, your body produces Vitamin D when UVB rays hit the cholesterol in the skin, creating sufficient energy to synthesize Vitamin D.

But this does not mean that you should expose yourself to the sun for long because this can be harmful to your skin. For your body to have good stores of Vitamin D, exposure to an adequate amount of UVB rays is necessary. It is estimated that during summer, mid-day is the best time you can get sunlight because the sun reaches its highest point at noon and emits more intense rays.

Moreover, the color of the skin also determines the amount of vitamin D produced. Melanin, which is produced when the skin is exposed to UVB rays of the sun, is present in large amounts in dark-skinned people. This protects the skin by absorbing fewer amounts of rays.?Therefore, dark-skinned people need more time in sunlight to make a specific amount of vitamin D as compared to lighter-skinned people. For more details, you can visit here.?[1]

Types of Vitamin D

Just as other vitamins, there are several forms of Vitamin D such as vitamin D1, vitamin D2, Vitamin D3, vitamin D4, Vitamin D5, and Vitamin D 6. Of all these types, two major forms are ergocalciferol or vitamin D2, and cholecalciferol or Vitamin D3, which are collectively known as calciferol. You can get more detail about the types and biology of Vitamin D here. [2]

It is considered that Vitamin D3 is more effective as compared to vitamin D2. The evidence suggests that the binding protein has three times more affinity for Vitamin D3 as compared to vitamin D2. Therefore, vitamin D2 stays longer in the circulatory system, thereby maintaining the serum concentrations. To find out more about how it works in the body, read?here. [3]

Benefits of Vitamin D3

You may only recognize Vitamin D3 as important for the absorption of calcium;?however,?Vitamin D3?plays an important role in other aspects of health as well.? It brings change even at the cellular level.?Some of the benefits of Vitamin D3 are:

Controlling Insulin Level in Blood

Vitamin D3 helps people with diabetes to control diabetes because it can effectively manage the blood sugar level.? It does so by stimulating the pancreas and triggering the process of insulin formation.

Bone Health, Making Bones Stronger

As you all may know that calcium is absorbed due to an adequate amount of Vitamin D3; therefore,?Vitamin D3 makes your bones strong by controlling the amount of calcium and phosphorus being absorbed.? These two compounds Phosphorus and Calcium, provide strength and density to the teeth and skeletal system.

Cancer Prevention

The evidence suggests that adequate vitamin D3 level can make the prostate tumors to progress slowly. And it also reduces the risk of polyps when vitamin D is combined with more fiber. Moreover, when combined with calcium, it is estimated to prevent cancer in postmenopausal women. And similar is the case for breast cancer. In a nutshell, a good amount of Vitamin D helps prevent cancer.

Lower Blood Pressure

A study showed that increasing the level of Vitamin D3 decreases high blood pressure.? The reason is that Vitamin D3 reduces renin concentration, thereby lowering its effect on blood vessels.

Mood

Vitamin D3 has a substantial impact on mood.?There is lots of evidence that people suffering from depression, and seasonal affective disorder tends to become happier in sunlight.?This change in mood occurs as a result of Vitamin D3 synthesis. You can have a look at to know what different studies say about vitamin D3 for depression [4]. However, it is evident that deficiency in vitamin D lowers the mood and affects the overall health of a person. Likewise, vitamin D3 supplementation helps ease out the symptoms of depression.

Heart Health

Vitamin D3 also improves the function of the heart, as the study suggests that chances of heart attack increase as a result of low levels of Vitamin D3. Although the exact reason is not known, however, it is believed that Vitamin D3, acting as heart tranquilizer, prevents muscle cells of heart from becoming too large, by improving cardiovascular endurance and preventing the walls of vessels from thickening.

This indicates that there are different roles of Vitamin D3 in the body, and it is important for your optimal health.?From this, you also get the idea that there would be serious consequences of lower amounts of Vitamin D3 in the body.?To make it clearer, let’s discuss vitamin D deficiency symptoms adults.

Vitamin D3 Side Effects

If we are talking about vitamin D3 health benefits, we should also know the side effects of a high dose of vitamin D. Research has shown that if vitamin D is used by someone who is unaware of its usage or uses it without any prescription, then it can lead its user towards its side effects. Below, we have enlisted most happening vitamin d3 side effects according to usage and conditions.

In-Take of Vitamin D by Mouth

Vitamin d is said to be safe when taken by mouth in suggested sums. The vast majority don’t regularly encounter symptoms of vitamin d side effects except if an excess of it is taken. Some of the symptoms are weakness, tiredness, migraine, dry mouth, metallic taste, feeling sleepy, loss of appetite, nausea, and others. Intake of vitamin d for extensive stretches in dosage higher than 4000 units every day is not considered safe and may cause unnecessarily significant levels of calcium in the blood.

Given In the Form of Shot

Research has shown that if in the form of a shot, if high does vitamin d is given, then the patient may experience following vitamin d side effects.

  • Weakness
  • Lethargy
  • Migraine
  • Loss of hunger
  • Dry mouth

Side Effects During Pregnancy

Try not to utilize higher dosages (up to 4000 units) except if prescribed by your doctor. It’s also seen that intake of vitamin d during breast-feeding is also harmful to the baby.

Atherosclerosis: One of the most common vitamin d side effects is found in people having kidney disease. It can create more complications for such patients.

Histoplasmosis

Histoplasmosis is a fungal disease. If someone takes an excessive amount of vitamin d, he or she might be in danger of histoplasmosis. This could prompt kidney stones and different issues.

High calcium in the blood

Vitamin d also increases calcium levels in the blood, which is very worse for some people.

Hyperparathyroidism

Vitamin d may build calcium levels in individuals with hyperparathyroidism.

Lymphoma

Vitamin d may build calcium levels in individuals with lymphoma. This could prompt kidney stones and different issues. Use vitamin d with precautions.

Kidney Ailment

Vitamin d may expand calcium levels and increment the danger of “solidifying of the conduits” in individuals with genuine kidney ailment. This must be offset with the need to forestall renal osteodystrophy, a bone ailment that happens when the kidneys neglect to keep up the best possible degrees of calcium and phosphorus in the blood. Calcium levels should be observed cautiously in individuals with kidney illness.

Sarcoidosis

Sarcoidosis is a disease that causes swelling in different body organs, mostly lungs. One of the worse vitamin d side effects is sarcoidosis.

Tuberculosis

Vitamin d may build calcium levels in individuals with tuberculosis. This may bring about difficulties, for example, kidney stones.

Given above are the most faced side effects of vitamin d. As time is traveling fast and the researches are growing faster, there is always a margin of new researches to come and reveal further realities. If you want further support in vitamin d side effects [5], you can visit here.

Side Effects of low vitamin D

Vitamin d is an important vitamin that is essential for the normal functioning of the body. Otherwise, there are many side effects of low vitamin D, just as there are side effects high dose vitamin D.

What Amount Is An Insufficiency?

The outcome of a serum blood test for vitamin D can show the below:

? Too high and potentially destructive: 125 nmol/l or more

? Sufficient: 50?125 nmol/l

? At the danger of insufficiency: 30?49 nmol/l

? At the danger of insufficiency: 30 nmol/l or less

Low Vitamin D And Diabetes

A few specialists have proposed that vitamin D may help avert type 2 diabetes. In a recent report, 2,423 individuals in danger of type 2 diabetes took either a vitamin D supplement of 4,000 (IU) a day. Vitamin D levels expanded in the individuals who took the supplement.

Vitamin D Inadequacy Can Happen When An Individual

? consumes less vitamin D.

? is incapable of retaining or processing vitamin D.

? does not spend enough time in daylight.

Here we have enlisted major side effects of low vitamin D.

  • Getting Ill Often

One of vitamin D’s most significant roles is to keep your body fit, so you’re ready to ward off microscopic organisms and infections that cause ailment.

It nicely cooperates with body cells that are liable for battling the disease. If you regularly become wiped out, mainly with colds or this season’s flu virus, possibly your body’s vitamin D level might be low. A few enormous observational investigations have indicated a connection between low vitamin D and respiratory tract diseases like bronchitis, colds, and pneumonia.

In one test, the people with the severe lung issue COPD, just the people who were majorly inadequate in vitamin D experienced a noteworthy advantage in the start of getting a high-dose supplement for a year.

  • Fatigue

One of the most widely recognized known reactions of low vitamin D is sleepiness or weakness. Unfortunately, it’s frequently overlooked as a likely reason.

Contextual analyses have demonstrated that lack of blood levels may cause weakness that has an extremely negative effect on individual well being. In one situation, a lady who whined of constant cerebral pains and exhaustion during daytime was diagnosed to have a vitamin D level in the blood of only 5.9 ng/ml. This is really low, as any number below 20 ng/ml is considered inadequate.

For more information on the most effective method to diminish weakness [6], you can check this.

  • Bone and Back Pain

Bone and lower back pain might be signs of side effects of low blood vitamin D levels. Many observational tests have found a relation between insufficiency and interminable lower back agony. One examination analyzed the connection between levels of vitamin D and back pain over 9,000 ladies.

The specialists found that women with low vitamin d were bound to have back agony, including severe back pain that hindered their everyday exercises. To find more about the side effects of low vitamin d you can also visit here [7].

  • Low Vitamin D Leads Towards Depression

A discouraged mindset may similarly be a sign of a lack of vitamin D. Scientists have connected the lack of vitamin D with depression, especially it is faced by adults. In one examination, 65% of the observational investigations found a relationship between depression and low blood levels. Then again, the vast majority of the monitored preliminaries, which express a more logical weigh than observational examinations, didn’t show a relation between the two. Furthermore, they noticed that a part of the investigations might not have endured long enough to find the impact of making enhancements on temperament.

  • Slow Wound Healing

Slow recuperating of wounds after a surgical procedure or injury might be a sign that your levels of vitamin D are severely low. Results from a test-tube study recommend that the vitamin enhances the creation of compounds that are pivotal for shaping new skin as a major aspect of the injury restoration process.

One investigation on individuals who had dental, medical procedures found that specific parts of recuperating were undermined by vitamin D inadequacy. It’s additionally been recommended that vitamin D’s job in battling the disease is significant for genuine recovery.

One examination took at patients with diabetic foot diseases. It found that those with serious vitamin D insufficiency were bound to have more significant levels of inflammatory markers that can imperil mending. Unfortunately, there is almost no exploration of the impacts of vitamin D supplements on the healing of wounds in individuals with inadequacy.

  • Balding

Balding is frequently ascribed to pressure and melancholy, which are additional symptoms of low vitamin D. Baldness in ladies has been connected to low nutrient D levels. However, there is next to no examination on this to date. Alopecia areata is an immune system ailment portrayed by extreme going bald from the head and different pieces of the body. It’s related to rickets, which is an ailment that causes delicate bones in youngsters because of nutrient D insufficiency.

Low vitamin D levels are connected to alopecia areata and might be a hazard factor for building up the disease. One study in individuals with alopecia areata demonstrated that lower nutrient D blood levels would, in general, be related with a progressively extreme balding.

Vitamin D3 Dosage

To get benefit from something, you need to take it in appropriate amounts; otherwise, both excess and fewer amounts can result in severe effects.

Vitamin D3 Dosage For Children

Newborn babies from 0-6 months should not be given vitamin D more than 1000 IU per day. For the children more than the age of 6 months, 1500IU is a safe dosage. Kids between 1-3 years old should not be given more than 2500 IU in a day. Kids at the ages of 4-8 years should not take more than 3000 IU per day. Kids who are nine years old and more should not take more than 4000 IU in a day.

Vitamin D3 Dosage For Adults

Vitamin D3 is taken by mouth, as a shot, and applied to the skin. Scientific studies show the following dosage of vitamin D3 are safe:

Oral Intake

  • To get rid of vitamin D3 deficiency, it is prescribed to take 50,000 IU per week, and it needs to be taken for approximately 6-12 weeks. However, considering the given condition of a person, the treatment period may vary to maintain optimum levels of vitamin D3 in blood.
  • For older adults, vitamin d3 is prescribed as 400-1000IU/day to prevent osteoporosis. Moreover, it is usually prescribed to be taken with 500-1200mg calcium/day. Depending upon the requirement, the doctor may increase the amount of dose and treatment span. Some doctors also recommend 1000-2000 IU and 0.43-1.0mcg Calcitriol per day for about 36 months.
  • To prevent bone loss as a result of using corticosteroids, alfacalcidol, or Calcitriol, which are types of vitamin d are prescribed as 0.25-1.0 mcg/day for approximately 6-36 months. Vitamin d in these forms is usually combined with calcium. The form of vitamin d calcifediol is also prescribed for 50-32,000 mcg per day for about 12 months and 1750-50,000 IU daily or weekly for 6-12 months. The treatment plan of vitamin d for a specific person depends upon the requirement, consisting of different dosage time duration.
  • When vitamin d is given for heart failure, it is prescribed as 800 IU of cholecalciferol per day or for three years when it is combined with 1000mg of calcium per day. Postmenopausal women are recommended 400 IU of cholecalciferol with 1000 mg of calcium per day.
  • To prevent bone loss as a result of hyperparathyroidism, 800 IU/day of cholecalciferol is recommended for three months.
  • 300-4000 IU of Cholecalciferol is prescribed for seven weeks to 13 months for people with respiratory tract infections.
  • To prevent multiple sclerosis, the prescribed dosage of vitamin D is 400 IU per day. And for elderly people, 700 IU of cholecalciferol per day is prescribed with 500 mg of calcium/day for approximately three years. This prevents tooth loss during this age.

Vitamin D Intake As A Shot

An active man-made form of vitamin D is Calcitriol as you know that vitamin D is stored in the body and is important for building and also keeping your bones strong. For people undergoing kidney dialysis, are prescribed Calcitriol to treat and prevent certain issues such as high parathyroid hormone level or low calcium level.

Vitamin D, calcitriol treatment is usually combined with supplements and a certain diet. Normally, people get a sufficient amount of vitamin D from sunlight and other fortified foods. To use the vitamin D, the kidney and liver convert it into an active form. But, people with kidney disease are unable to make enough amount of this active vitamin D. Therefore, they are prescribed Calcitriol. This medication affects levels of parathyroid hormone, thereby, increasing calcium level in blood.

How To Administer Calcitriol

The doctor is going to tell you exactly how much and when do you need Calcitriol. However, it is an intravenous injection usually administered three times a week, or during dialysis. This active form of vitamin D dosage depends on your condition and how much your body responds to treatment. To find the appropriate dose for you, your doctor will take a blood test.

Moreover, if you are going to administer the medicine at home, special precautions should be made. It is better that you learn all the instructions and preparation from your doctor. Always look for discoloration or particles before using, and if you find any, discard the liquid. To get optimum results and prevent side effects, make sure you follow the diet as recommended by your doctor. And don’t take any other supplements that are not otherwise prescribed.

Side Effects Of Calcitriol

Side effects of Calcitriol may include headache, nausea, and constipation. Moreover, the person may experience slight pain or discomfort at the site of administration. If any symptom doesn’t go, you should consult your doctor immediately. However, many people don’t experience its side effects, but you should notify your doctor if you have any of these side effects including

  • dry mouth
  • bone/back/muscle/joint pain
  • vomiting, sleepiness
  • metallic taste
  • weakness
  • dizziness
  • sensitivity to light
  • eye pain/redness
  • loss of appetite
  • decreased interest in sex
  • fever
  • mood changes (e.g., confusion)
  • irregular heartbeat
  • abdominal/stomach pain
  • edema
  • weight loss
  • increased thirst
  • irregular urine

The above-mentioned side effects are not the only ones; there are many others as well, such as itching/swelling, rash, trouble breathing, or severe dizziness. If you experience any of these side effects or others that are not mentioned here, you should immediately contact your doctor.

Similarly, you should also consult your doctor before starting this treatment and tell your doctor about any medical problems you have, for instance, allergy, hypercalcemia, heart problems, kidney stones, or kidney diseases.

Moreover, you should also tell your doctor if you are undergoing any type of surgery because being immobile for a long time can increase the chances of side effects. To prevent this, make sure you drink lots of fluids if your doctor has not recommended otherwise. In the same way, you need to make sure whether this medicine can be used during pregnancy or not.

To find more about vitamin d3 dosage, you can visit the website [8].

Applied to the skin

For plaque psoriasis, calcipotriol, which is a form of vitamin D, is applied to the skin either alone or in combination with corticosteroids. This treatment is usually recommended for approximately 52 weeks.

Missed Dose

If you are recommended to use the vitamin D supplement, you should remember to take it on time. However, in case of a missed dose, when you remember it, take the dose as soon as you can. And if it’s the time of your next dose, you can skip the missed one instead of doubling the dose and then start taking the regular dosage at the proper time.

Good Sources Vitamin D

We all know that vitamin D is naturally produced when our skin is exposed to sunlight. However, many foods are rich in Vitamin D and are good sources vitamin D. Lets have a look at some of these foods:

Sockeye Salmon

Sockeye salmon is not only a great source of protein but is also rich in Vitamin D. NIH claims that when you consume a 3 oz of sockeye salmon, it provides you approximately 447 vitamin d. Moreover, it is also a great source of omega-3 fatty acids and protein when added to your diet. Apart from sockeye salmon, other cold-water fish such as sardines and mackerel also possess high levels of the sunshine vitamin, vitamin D.

Swordfish

The daily recommended intake of vitamin D is approximately 566 IU, and you can get this dose by having three ounces of swordfish when cooked. The AHA American Heart Association recommends that you should have two servings of swordfish per week, but it advises pregnant women and children not to eat large fish because they have higher mercury levels as compared to small fish. Swordfish is one of the large fish. However, for older adults, its benefits outweigh the risks.

Canned Tuna

NIH states that you can get 154 vitamin D IU by 3 ounces of canned tuna in water. As it is affordable and accessible, you can easily add this rich source of vitamin D in your diet.

Mushrooms

Although mushrooms don’t provide high Vitamin D amount as compared to other food sources, after treating mushrooms with UV light, they provide a large dose of Vitamin D. Some mushroom growers provide varieties enriched with vitamin D. However, you must check the labels.

Fortified milk

As we all know that milk is a great source of calcium, but its 8 ounces also provide about 115 to 124 vitamin D IU. Moreover, some plant-based fortified milk, such as almond and soy, offer the same amount of vitamin D.

Fortified Orange Juice

Fortified orange juice is also one of the good sources vitamin D. One cup of fortified orange juice can provide approximately 137 vitamin D IU. Another important fact to remember is that it is better to have whole fruit because it also contains fiber, and you should be careful enough while consuming juice, especially if you have health problems such as diabetes.

Fortified Yogurt

Yogurt is a good source of gut probiotics, and when fortified, it offers approximately 10 to 20% of your Vitamin D’s daily requirement.

Fortified Cereal

Fortified cereals are also a good source of vitamin D. Fortified oatmeal can provide about 40 vitamin d IU, but it may differ depending on different brands. Similarly, fortified cereals such as Raisin Bran offers 60.2 IU of vitamin D per cup.

Eggs

We usually skip egg yolk for raising LDL levels. But skipping this will also deprive you of some proteins and minerals present in egg yolks, such as zinc and selenium. These minerals boost your immune system. Moreover, you will also lack vitamin D that you can otherwise get approximately 41 IU, which is about 10% of your daily requirement of vitamin D.

Sardines

Sardines, either fresh or canned, are rich in omega-3 fatty acids, protein, calcium, and vitamin D. you can get 12% of your daily requirement of vitamin D from two sardines.

These are the natural sources of vitamin D. How you can use them in a more tasty way, to find out, you can visit https://www.everydayhealth.com/foods-high-vitamin-d/. And for the amount of vitamin D in different foods, check the website https://www.myfooddata.com/articles/high-vitamin-D-foods.php.

Final Words

Vitamin D is essential for the normal functioning of the body. Also, an adequate amount of vitamin D is necessary. Otherwise, a person may experience side effects due to high or low levels of vitamin D. There are many natural sources of vitamin D that you can use to consume vitamin D. make sure that your body is getting the proper amount of vitamin D for its functioning.

References:

  1. https://www.healthline.com/nutrition/vitamin-d-from-sun#time-of-day
  2. https://en.wikipedia.org/wiki/Vitamin_D
  3. https://www.siemens-healthineers.com/clinical-specialities/bone-metabolism/vitamin-d/types-of-vitamin-d
  4. https://examine.com/nutrition/vitamin-d-and-depression/
  5. https://www.webmd.com/vitamins/ai/ingredientmono-929/vitamin-d
  6. https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms#section9
  7. https://www.health.com/mind-body/vitamin-d-health-risks
  8. https://www.mayoclinic.org/drugs-supplements/vitamin-d-and-related-compounds-oral-route-parenteral-route/proper-use/drg-20069609

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