By Sumaiya Farheen and Andrew Siyabalawatte, July 2023.

Vitamin D3 Benefits

In the quest for a healthier lifestyle, certain nutrients stand out for their multifaceted benefits. Vitamin D3 is one such essential nutrient that plays a pivotal role in maintaining overall health. Often referred to as the “sunshine vitamin,” Vitamin D3 is crucial for various bodily functions.

Vitamin d3 deficiency symptoms NHS

Common symptoms of vitamin D deficiency, according to the NHS, include fatigue, bone and muscle pain, weakness, depression, hair loss, and impaired wound healing. In children, it can lead to delayed growth and bone deformities like rickets.

Living in a country with limited exposure to the sun can sometimes leave us feeling like we’re missing out on something essential. While it’s true that sunlight brings warmth and joy to our lives, it also provides us with a vital nutrient – Vitamin D3.

Strengthening the Immune System

Vitamin D3 plays a crucial role in supporting the immune system, acting as a powerful defense against infections and illnesses. It helps stimulate the production of antimicrobial peptides that ward off harmful pathogens, making us more resilient to common colds, flu, and even more severe conditions.

Bone Health and Beyond

We often associate Vitamin D3 with its role in maintaining strong bones, as it aids in the absorption of calcium and phosphorus. However, it goes beyond that! Adequate Vitamin D3 levels contribute to muscle strength, reducing the risk of falls and fractures, especially important for older adults.

Mood Enhancer

Have you ever experienced a sudden burst of happiness on a sunny day?

Vitamin D is responsible for this mood-enhancing effect. It influences the production of neurotransmitters like serotonin, which play a significant role in regulating our emotions. Ensuring optimal Vitamin D levels may help combat feelings of anxiety and depression.

Can you still get vitamin d3 on a cloudy day?

On cloudy days, you can still get some vitamin D, but the amount will be much lower than on sunny days. Clouds filter and reduce the UVB rays responsible for vitamin D production. If you have limited sun exposure, consider alternative sources like supplements or fortified foods.

Vitamin D is responsible for this mood-enhancing effect. It influences the production of neurotransmitters like serotonin, which play a significant role in regulating our emotions. Ensuring optimal Vitamin D levels may help combat feelings of anxiety and depression.

Beyond Bone Health: The Impact of Cloud Cover

While Vitamin D3 is renowned for its role in calcium absorption and maintaining strong bones, its benefits extend further. Adequate Vitamin D3 levels contribute to muscle strength, reducing the risk of falls and fractures, especially crucial for older adults. Even on cloudy days, when cloud cover reduces UV rays responsible for Vitamin D production, the nutrient continues to play a vital role.

Cardiovascular Support

Limited exposure to sunlight may increase the risk of heart disease, but fear not, Vitamin D can help. Studies suggest that sufficient levels of this vitamin may improve heart health by reducing blood pressure, decreasing inflammation, and promoting overall cardiovascular well-being.

Cognitive Function

Keeping our minds sharp and alert is crucial, especially in today’s fast-paced world. Vitamin D has shown promising effects on cognitive function and may even help lower the risk of neurodegenerative diseases like Alzheimer’s. So, maintaining adequate levels can support brain health throughout our lives.

Are Vitamin D Liquid Drops Better Than Tablets?

Liquid vitamin D is known to provide higher potency with higher absorption rates than traditional tablets. This is because the moment it is ingested, it is absorbed into the bloodstream almost immediately as it bypasses the intermediate step, unlike traditional pills and capsules, which have to be disintegrated by stomach acid before absorption.

Vitamin D Injections

Injections are a better option for individuals with difficulties absorbing vitamin D from the gastrointestinal tract, such as those with celiac disease, inflammatory bowel disease, and cystic fibrosis. However, in most people with vitamin D deficiencies, the decision should be made after a conversation with their doctor.

What are the Benefits of Taking Vitamin D3 and Vitamin K2 Together?

Vitamin K2 is increasingly become a popular supplement. No small part part down to its incorporation with vitamin D3. Vitamin K2 plays a role in blood clotting, heart health, and bone health. But you may not consume vitamin K2-containing foods often with the typical western diet, because Vitamin K2 is found in more animal-based foods like beef liver.

Why use both together?

Vitamin D3 ensures that calcium is absorbed easily and K2 helps by activating a protein called osteocalcin, whose job is to integrates calcium into bone. Without D3 and K2, calcium cannot do its job effectively. However together, vitamin D3 and K2 help optimize the proper delivery of calcium to the body.

Can Vitamin D and Omega-3 be Taken Together?

Yes they can. In fact, vitamin D is best absorbed when taken with a meal containing fats or oils. Are you interested in taking vegan omega-3 instead of fish oil? Click here to read our blog on the vegan omega-3 powerhouse currently taking the world by storm, marine phytoplankton!

How to Optimise Vitamin d3 Levels

Now that we know the remarkable benefits of Vitamin D, let’s explore some ways to ensure we get enough, even in areas with limited sun exposure.

Dietary Sources–

Incorporate Vitamin D-rich foods into your diet, such as fatty fish (salmon, mackerel, and tuna), fortified dairy products, egg yolks, and mushrooms.

Supplements–

Consider taking Vitamin D3 supplements after consulting with a healthcare professional to determine the appropriate dosage for your needs.

The recommended daily intake of vitamin D varies depending on age, sex, and other factors, but it typically ranges from 400 to 800 IU for most adults. Vitamin D is essential for bone health, immune function, and various other physiological processes.

Light Therapy–

Invest in full-spectrum light therapy lamps, which mimic natural sunlight and can help stimulate Vitamin D production.

Spend Time Outdoors–

Make the most of sunny days and try to spend time outdoors, even if it’s just for a short walk or outdoor activities.

Limited sun exposure may seem like a disadvantage, but knowing the benefits of Vitamin D empowers us. Include Vitamin D-rich foods, consider supplements, and use light therapy to unlock its potential for a healthier, happier life. Remember, a little Vitamin D goes a long way in enhancing your well-being.