Ingredient Information
Summary
Vitamin D3, also known as cholecalciferol, is a fat-soluble vitamin that helps maintain normal bone and muscle function by aiding calcium absorption. It is naturally produced in the skin when exposed to sunlight, but can also be obtained from certain foods and supplements. Vitamin D3 is essential for everyone, but those who may benefit most include individuals with limited sun exposure, older adults, and people with darker skin, as they may have difficulty producing enough vitamin D naturally. It contributes to the normal function of the immune system and supports overall health.
Key Facts
- Type: Vitamin
- Natural source: Sunlight, fatty fish, egg yolks
- Typical supplemental dose: 10 µg (400 IU), 200% NRV
- Used for: Contributes to normal immune function
- First discovered: 1920s
What Is Vitamin D3?
Vitamin D3, also known as cholecalciferol, has the empirical formula C27H44O. It is a fat-soluble vitamin classified as a secosteroid. Typically, Vitamin D3 appears as a white, crystalline powder. It is naturally sourced from the skin’s exposure to sunlight, where it is synthesised from 7-dehydrocholesterol. Alternatively, it can be manufactured from lanolin (a waxy substance derived from sheep’s wool) or fish liver oils. Vitamin D3 contributes to the maintenance of normal bones and teeth by aiding calcium absorption. It is essential for overall health, supporting the immune system and muscle function.
How It Works In The Body
Vitamin D3 helps your body absorb calcium and phosphorus, which are essential for maintaining healthy bones and teeth. It supports the immune system by contributing to normal immune function. When your skin is exposed to sunlight, it produces Vitamin D3, which is then converted by the liver and kidneys into its active form (calcitriol) that the body can use.
Safety & Interactions
- Vitamin D3 is generally considered safe when taken within recommended amounts.
- Individuals with hypercalcaemia or kidney disorders should consult a healthcare professional before taking Vitamin D3 supplements.
- The UK upper intake level for Vitamin D3 is 100 µg (4000 IU) per day for adults.
- Excessive intake of Vitamin D3 can lead to hypercalcaemia, which may cause nausea, vomiting, and kidney damage.
- Pregnant and breastfeeding women should seek medical advice before exceeding the recommended daily intake.
Always consult your health practitioner before taking nutritional supplements, especially if you are taking medication or are under medical supervision. You should not take supplements as a substitute for a varied balanced diet or healthy lifestyle.
FAQs
What is Vitamin D3 good for?
Vitamin D3 contributes to the maintenance of normal bones, teeth, and muscle function. It also supports the normal function of the immune system.
How much Vitamin D3 should I take daily?
The UK government recommends 10 µg (400 IU) of Vitamin D daily for adults, especially during autumn and winter.
Can I get enough Vitamin D3 from sunlight?
While sunlight is a natural source of Vitamin D3, factors like location, skin type, and sunscreen use can affect synthesis. Supplements can help maintain adequate levels.
References
1. https://pubmed.ncbi.nlm.nih.gov/39861407/
Vitamin D’s role in health extends beyond musculoskeletal health, benefiting prenatal health, brain function, immunity, cancer prevention, and cardiovascular health.
2. https://pubmed.ncbi.nlm.nih.gov/37148471/
Preclinical and observational studies highlight vitamin D’s necessity for optimal bone mineralization and its potential benefits in various health conditions.
3. https://pubmed.ncbi.nlm.nih.gov/34815552/
Vitamin D supplementation is effective in preventing and treating nutritional rickets in children and has implications for several other health conditions based on preclinical and observational data.
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC10254656/
Vitamin D plays a critical role in regulating inflammation and has anti-inflammatory effects, potentially benefiting conditions like pancreatitis and immune-mediated disorders.
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Where next?
Information on this page is for educational purposes only and is not a substitute for personalised medical advice. Always consult a healthcare professional before making dietary changes or starting new supplements.