The 7 Essential Benefits of Vitamin D3

vitamin D

Vitamin D is a unique vitamin that has many benefits for your health. Vitamin D3, in particular, has a powerful effect. In this article, you can read why vitamin D3 is so important to you.
You hear it more often: if you eat healthy and varied, you do not need supplementation in the form of nutritional supplements or vitamin pills. In many cases, this is true, but vitamin D is an exception many cases. An estimated 75 percent of the world's population is deficient in vitamin D.
Vitamin D is also called the sunshine vitamin because your body produces vitamin D when exposed to the sun. Unfortunately, the sun does not show itself too often in large parts of the year, or the strength of the solar radiation is less. Especially in the dark times of the year, autumn and winter, a vitamin D deficiency can negatively affect your well-being.

The difference between vitamins D2 and D3

Vitamin D is one of the few vitamins that the body can make itself. This happens under the influence of UV radiation. Exactly how much you create differs per person. In food, vitamin D comes in two forms:
  • Vitamin D2
  • Vitamin D3
D2 is formed in some mushrooms and fungi. D3 is formed in the skin of humans and animals. That is why vitamin D3 is often found in foods of animal origin. It is found in fatty fish such as herring, salmon, and mackerel. Meat and eggs also contain vitamin D to a lesser extent. In addition, it is often added to margarine, low-fat margarine, and baking and roasting butters.
Vitamin D3 from animal food is most similar to the vitamin produced by the body when exposed to the sun. Because of this similarity, many doctors recommend D3 as an essential dietary supplement.

The benefits of Vitamin D3

The impact of vitamin D3 on our body is nothing short of impressive. It affects nearly 2000 different genes and has a direct impact on your health. In addition, almost everybody cell has a vitamin D receptor, which means that the vitamin can positively influence the cell.
Vitamin D is an indispensable vitamin whose main role is to keep our bones strong. In addition, it supports our immune system and is important for our nervous system, glucose tolerance, the maintenance of normal muscle contractions, and skin cell growth.

The main advantages of D3 at a glance:

Healthy bones

A good supply of vitamin D3 contributes to strong bones and teeth. The vitamin helps regulate and control the body's ability to absorb the minerals calcium and phosphorus.

Blood sugar regulation

Vitamin D3 stimulates the pancreas and the production of insulin. It thus plays an important role in regulating blood sugar. Especially for people with diabetes, it helps to keep the insulin level under control.

Healthy blood pressure

A study from Boston University found that high blood pressure is often associated with low vitamin D levels. By taking D3, you reduce the concentration of enzymes that affect the blood vessels.

Lower risk of cancer

Several studies have shown a beneficial effect of vitamin D3 on the slowing down of tumour growth. It also decreases the risk of cancer when paired with fiber or calcium.

Good for your heart

Vitamin D has a positive effect on your heart function and lowers the risk of heart attacks. The vitamin is believed to have a calming effect on the heart muscle and improve its endurance.

Positive for your immune system

Vitamin D3 contributes to a better functioning immune system. The vitamin works in the immune cells, strengthening your immune system and thus your resistance. There is still insufficient evidence that a vitamin D supplement reduces the risk of infections, such as the common cold.

Good for your mood

Perhaps the best benefit of vitamin D3 is its influence on your mood. When your vitamin D level is up to standard, it has a direct positive effect on your general sense of well-being. In addition, it reduces the symptoms of depression.

This is how you recognize a vitamin D3 deficiency

A chronic deficiency of vitamin D3 can have harmful effects on your health. In recent years, doctors have increasingly observed the effects of vitamin D deficiency. Known ailments that can result from this are:
  • Depression
  • Pain in your bones
  • Muscle disasters
  • Fatigue
There can be several causes of vitamin D3 deficiency. UV radiation is less able to penetrate in areas with a lot of air pollution, which decreases its beneficial effect. Even if you spend too much time indoors or often work night shifts, you run the risk of getting too little vitamin D. Some medications can also reduce the amount of vitamin D in our body.

This way, you keep your vitamin D3 level up to standard.

The sun is the main source of vitamin D., but it can be difficult to get enough UV rays in the fall and winter. Try to get your vitamin D mainly from fatty fish, milk, bread and grain products, eggs, cheese, and yogurt.
The easiest way is to take vitamin supplements. This ensures that your values ​​are optimal without paying attention to your vitamin D intake from food every day. Supplements are also a useful aid for vegans and vegetarians because they get hardly any vitamin D3 from their diet.

Buy Vitamin D Supplements

You can buy vitamin D supplements in the form of drops, capsules, or tablets from pharmacies or drug stores. Cheaper house brands are just as good as the more expensive a brands. Usually, the label will state vitamin D3 and sometimes D2. Preferably choose a supplement with vitamin D3, the more active form of vitamin D., The amount of microgram, is stated on the label. A microgram is usually written with the abbreviation µg or mcg.
Not sure how many pills or drops you need? Then ask your pharmacist for advice.

Can you get too much vitamin D?

The tolerable upper limit of vitamin D intake for adults and children aged 11-17 years old is 100 micrograms per day. For children from 1 to 10 years old, the limit is 50 micrograms per day, and for children up to 1 year, the upper limit is 25 micrograms.

Fortified foods for young children

Vitamin D may be added to foods, subject to a maximum fortification level of 4.5 micrograms / 100 kilocalories to avoid excessive intake. There are mainly fortified dairy products for young children on the market, such as desserts, quark, yogurt, porridge, and toddler milk. But when you as a parent give extra vitamin D in the form of drops, capsules, or tablets, you already know that your child is getting enough vitamin D. Moreover, you also know exactly how much your child is consuming. It is therefore not necessary to give products with extra vitamin D.
Read: Foods with Vitamin A to Improve Eyesight


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