Taking some sun to absorb some vitamin D3 is something you probably hear regularly during the warmer months.
However, the truth is that this vitamin often misunderstood is not a vitamin, it is a prohormone.
Prohormones are substances that the body converts into a hormone. In fact, unlike other vitamins, only about 10 percent of the vitamin D the body needs comes from food (such as dairy products and fatty fish), and the rest that the body produces on its own.
Getting to know this hormone and the role it plays in the body will help you make knowledgeable health decisions.
What is Vitamin D3
Vitamin D3 is a hormone produced by the kidneys that control the concentration of calcium in the blood and affects the immune system.
It is also known as calcitriol, calcidiol, ergocalciferol, and cholecalciferol (Vitamin D3). Of these, doctors most commonly focus on calcidiol when measuring vitamin D3 levels in the blood.
The body produces vitamin D3 in a chemical reaction that happens when sunlight touches the skin. This reaction produces cholecalciferol (Vitamin D3) and the liver converts it into calcidiol.
The kidneys then convert the substance into calcitriol, which is the active form of the hormone in the body.
Vitamin D3 has its effects by binding to a protein called a vitamin D receptor. This receptor is present in almost all cells and affects many different bodily processes.
Can you get enough Vitamin D3 from the sun alone?
Some people may get enough vitamin D3 only with sunlight. However, it depends on where in the world you live, the time of year, the time of day and the color of your skin.
People who live closer to the equator receive more exposure to the sun. In the northern hemisphere, a person may not get enough vitamin D3 from sunlight during the winter.
The sun is usually stronger between 11:00 a.m. and 3:00 p.m. In the summer, a person does not need to be in the sun for a long time during this period to produce enough vitamin D3.
The amount of melanin in a person’s skin affects the amount of vitamin D3 they can produce. Less melanin produces lighter skin, which does not protect so well against harmful ultraviolet (UV) rays.
People with more melanin on their skin have better protection from the sun, but they take longer to produce vitamin D3.
In the United States, the Centers for Disease Control and Prevention (CDC) found that Americans of Mexican origin and non-Hispanic blacks are more affected.
They are likely to have vitamin D3 deficiency
These varied factors make it difficult to recommend how much sunlight a person should obtain to produce the vitamin D3 that their body needs.
Some people may not absorb enough vitamin D3 from sunlight due to specific lifestyle factors.
For example, people who work at night, stay indoors during the day, always cover their skin or wear a high-factor sunscreen every day.
The body can only produce a certain amount of vitamin D3 at a time. After this, it is vital to protect the skin from UV rays.
UV rays can cause burns, aging of the skin and increase the risk of skin cancer of a person.
What does Vitamin D3 do?
Vitamin D helps the body absorb calcium so that the calcium levels in the blood are at the ideal point.
This helps allow bone mineralization that is required to have strong, healthy bones. However, this is just a function of the hormone.
Vitamin D deficiency has been linked to a variety of health problems, which point to a wide range of vitamin D functions, although research is still ongoing on why the hormone affects other body systems.
For example, very little vitamin D makes an individual more prone to infections and diseases, cardiovascular and mental diseases, including mood disorders such as depression.
Studies also show that people who have low levels of vitamin D3 are more likely to be obese.
Researchers have discovered that vitamin D3 helps regulate adrenaline, noradrenaline (also called norepinepherine) and the production of dopamine in the brain; as well as help protect against the depletion of serotonin.
For this reason, low vitamin D3 levels significantly increase an individual’s risk of depression.
A better understanding of the role of vitamin D3 is needed to fully understand how it relates to so many health problems.
Why are you low in vitamin D3
Most of us are low in vitamin D because of the way we live: we cover our bodies, we “protect” every inch of our skin from sunlight and stay inside most of the time.
But instead of protecting your sun from skin cancer, you are really only slowing or stopping the synthesis of vitamin D3 from your skin from the sun!
Supplementing with vitamin D3 is essential for most people to reach their high enough levels, but that does not mean that they can stay completely out of the sun.
Your skin work together with natural sunlight to produce vitamin D3 in your body.
The best way to make sure you have adequate levels of this important hormone, you must expose your skin to natural sunlight for about 15 minutes per day, eat foods rich in vitamin D and supplement with high quality Vitamin D3.
See, simply taking a ton of vitamin D is not the full long-term answer to preventing vitamin D3 deficiency.
Too much or too little can have side effects.
Problems associated with Vitamin D3
A greater focus on protecting the skin from sun damage and changing from an outdoors lifestyle to an interior lifestyle in recent generations has led to a serious problem with vitamin D deficiency in many developed parts of the world.
Too little vitamin D3 means that bones cannot grow strong, which will cause problems such as rickets in children and osteoporosis in adults.
Due to the weakening of bones, people with low levels of vitamin D3 are more likely to fall.
Low levels of vitamin D3 can also cause a poor immune system, cardiovascular disease, depression, development of diabetes and multiple sclerosis. It has also been linked to certain types of cancer.
People rarely struggle with dangerously high levels of vitamin D3. Too much vitamin can cause blood calcium levels to rise, causing hypocalcemia.
This condition can trigger confusion, depression, headaches, constipation, nausea and thirst.
How much Vitamin D3 should I take?
The amount of vitamin D you need depends on many factors. These include age, race, latitude, season, sun exposure, clothing and more.
The recommendations of the US Institute of Medicine. They suggest that an average daily intake of 400-800 IU, or 10-20 micrograms, is adequate for 97.5% of individuals.
However, some studies have shown that the daily intake should be higher if it is not exposed to the sun.
Depending on who you ask, blood levels above 20 ng / ml or 30 ng / ml are considered “sufficient”. A study of healthy adults showed that a daily intake of 1120-1680 IU was needed to maintain sufficient blood levels.
In the same study, people who had vitamin D deficiency needed 5000 IU to reach levels in the blood above 30 ng / ml.
Studies in postmenopausal women with vitamin D levels below 20 ng / ml found that intake of 800-2000 IU elevated blood levels above 20 ng / ml. However, higher doses were needed to reach 30 ng / ml.
People who are overweight or obese may also need higher amounts of vitamin D3.
After all, a daily vitamin D3 intake of 1000-4000 IU, or 25-100 micrograms, should be enough to ensure optimal levels in the blood in most people.
4000 IU is the safe upper limit according to the Institute of Medicine (IOM). Be sure not to take more than that without consulting a health professional.
What are the main sources of Vitamin D3?
You can get vitamin D from:
- Solar exposition
- Foods that contain vitamin D3.
The intake of vitamin D3 is generally quite low, since very few foods contain significant amounts. Foods that contain vitamin D 3include fatty fish such as salmon, as well as fish liver oils.
Egg yolks also contain small amounts, and in some countries, milk and cereals are enriched with vitamin D3.
However, supplements are also widely available, and they are safe and effective.
Can you take too much Vitamin D3?
Too much vitamin D3 can be harmful. It is not possible for the body to produce too much vitamin D3 from exposure to the sun.
Having too much in the body usually results from taking supplements. However, it is very rare and usually only occurs when people take a very high dose for a prolonged period, such as more than a year.
The maximum amount of vitamin D3 that a person can take before it causes health problems is 4,000 IU per day. Symptoms of having too much vitamin D3 in the blood include:
- loss of appetite
- Kidney damage
Taking too much vitamin D3 can raise the level of calcium in the blood. This can cause health problems such as mental confusion and heart problems.
People who take specific medications should not take a vitamin D3 supplement.
This is because they can interact with these medications and prevent them from working.
When to see a Doctor
If a person is concerned that they may have a vitamin D3 deficiency, a doctor may arrange a blood test to measure their vitamin D3 levels.
Many people get enough vitamin D3 from sunlight and fortified foods. A person living in the Northern Hemisphere may choose to take a supplement during the winter months.
If a person has taken too much vitamin D3 in the form of a supplement, they may have symptoms of vitamin D3 toxicity. Seeking medical advice can help protect your health in the long term.
Questions to ask your Doctor
- What are my vitamin D3 levels? What should they be?
- How can I get more vitamin D3?
- What type of supplement is the best?
- How much vitamin D3 should I take?
Where do I Get Vitamin D3 Supplement?
You can shop for your Vitamin D Supplement on Amazon or a Pharmacy near you.
Vitamin D3 is essential for bone health and many other aspects of health.
A deficiency is incredibly common and can have serious consequences for the health of many people.
If you are thinking about adding more vitamin D3 to your diet, consider the following factors:
If you live somewhere where there is sun throughout the year, you may not need more vitamin D3 as long as you make sure you get enough sun.
If you do not have access to the sun, vitamin D3 supplements of 1000-4000 IU (25-100 micrograms) should be sufficient for most people.
The only way to know if you really need to take a vitamin D3 supplement is to have your blood levels measured.
At the end of the day, vitamin D3 is very important. Correcting a deficiency is simple, cheap and can have immense health benefits.
You can also choose to buy Zinzino BalanceOil which contains 800IU D3 per serving – so in 1 table spoon you cover your daily D3 and Omega3, pretty cool 🙂
It is a synergistic blend of high-quality fish oil, rich in omega-3 EPA and DHA, with specially selected extra virgin olive oil with a high polyphenol content.
BalanceOil safely adjusts and maintains EPA + DHA levels and Omega-6: 3 balance in your body.
BalanceOil supports optimal brain function and normal heart function and strengthens the immune system.
Choose from fresh lemon, delicious vanilla or an exciting combination of orange, lemon, and mint. BalanceOil is not intended to diagnose, treat, cure or prevent any disease.
Balance Oil comes in a bottle protected from sunlight and dosed according to your body weight.
The BalanceOil contains oil from wild fish and is combined with an olive oil with a high polyphenol content for maximum absorption and synergy. GET IT HERE