What Vitamin D3 Does To Your Body

How Much Vitamin D Is Enough

Adults and children over the age of one need 10mcg of vitamin D per day. This is the same for everyone, including people at risk of vitamin D deficiency and women who are pregnant or breastfeeding.

Babies up to one year old need 8.5-10mcg of vitamin D per day. Find out more about how you can reach this from the NHS.

People At Risk Of Vitamin D Deficiency

Some people will not make enough vitamin D from sunlight because they have very little or no sunshine exposure.

The Department of Health and Social Care recommends that adults and children over 4 take a daily supplement containing 10 micrograms of vitamin D throughout the year if they:

• are not often outdoors for example, if they’re frail or housebound
• are in an institution like a care home
• usually wear clothes that cover up most of their skin when outdoors

If you have dark skin for example you have an African, African-Caribbean or south Asian background you may also not make enough vitamin D from sunlight.

You should consider taking a daily supplement containing 10 micrograms of vitamin D throughout the year.

What Is Vitamin D3 Good For

Theres far more to vitamin D than just being the vitamin you get from the sun. Vitamin D is actually a group of fat-soluble steroids that take hormone-like action in your body. And though you can get vitamin D from the sun, you can also get it through food and supplements. The Ds are responsible for increasing your absorption of magnesium, calcium, and phosphate from food , which happens in your intestines.

Its this interaction with calcium as well as its role in bone mineralization that gives vitamin D a reputation for building strong bones. Vitamin D acts on two types of cells that remodel your bones and are vital for bone health: osteoblasts, which build bone, and osteoclasts, which reabsorb bone. This fat-soluble vitamin also plays a role in critical cellular functions from cell growth to death. Dr. Hunnes also notes that it may be essential for diabetic health. Two main forms of vitamin D are crucial for humans. These are vitamin D2 and vitamin D3 .

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What Other Factors Can Lead To Vitamin D Deficiency

• Age: The skin’s ability to make vitamin D lessens with age.
• Mobility: People who are homebound or are rarely outside are not able to use sun exposure as a source of vitamin D.
• Skin color: Dark-colored skin is less able to make vitamin D than fair-colored skin.
• Human breast milk: A woman’s breast milk only contains a small amount of vitamin D. Often infant formulas also only include a small amount of D also. Therefore infants are at risk of not receiving enough vitamin D. This is especially true for infants who are only fed breast milk.

Physiological Actions Of Vitamin D

Vitamin D is a fat-soluble vitamin that acts as a steroid hormone. In humans, the primary source of vitamin D is UVB-induced conversion of 7-dehydrocholesterol to vitamin D in the skin . Vitamin D influences the bones, intestines, immune and cardiovascular systems, pancreas, muscles, brain, and the control of cell cycles.

Vitamin D synthesis

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Ways To Get Vitamin D

You can get vitamin D in three ways: by eating foods that contain it, by taking supplements or by spending time in the sun. Few foods contain vitamin D fatty fish such as salmon, liver, egg yolk and fortified foods such as milk and orange juice help you meet your daily needs. Unless you overdose on cod liver oil, eating foods containing vitamin D won’t raise your vitamin D levels too high. You also can’t get too much vitamin D by spending time in the sun, since other substances your body produces will prevent overproduction. If you take high supplemental doses of vitamin D over time you can overdose, since vitamin D builds up in your body.

How Do Health Care Professionals Diagnose A Vitamin D Deficiency

The largest meta-analysis ever conducted on all of the published studies between 1966 and 2013 regarding 25D levels and all-cause mortality found that the lowest mortality risk is seen when the levels are > 40 ng/mL. According to this, the IOM guidelines are too low and there is a plea calling on the public health authorities to change the recommendations for both the ideal blood level and the requirements needed to achieve this level.

Your 25D level will change by season if you vary how much time you spend in the sun each season. Keep this in mind when scheduling your test.

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Is Vitamin D3 Better Than Vitamin D2

Studies show that Vitamin D3 is far more important for our health than Vitamin D2. So either choose a Vitamin D3 supplement, or one which contains optimal levels of both forms. Vitamin D2 on its own is not enough.

Experts used to think that vitamins D2 and D3 were of equal importance for human health. But this was based on outdated studies of rickets in children. These days, we know lots more about Vitamin D. And it is clear that D3 is far more important and more effective for our health and wellbeing.

We need to look at how the body absorbs Vitamin D to understand why Vitamin D3 is more important. There are lots of biological processes involved. A specific enzyme in the liver helps Vitamin D3 metabolise into the bioactive form of Vitamin D. This process takes much longer with Vitamin D2.

Provide Relief For Symptoms Of Autoimmune Conditions

Researchers have long been fascinated with the potential effect that vitamin D may have on autoimmune disorders because of the nutrients role in regulating the immune system, according to Harvard University. But as is the case with much of the research on vitamin D, more study is needed.

A 2016 review of clinical trials and molecular studies published in Frontiers in Immunology concluded, Based on the current data on the effect of vitamin D supplementation, it is still not possible to draw conclusions about the added value for the treatment of autoimmunity.

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Vitamin D Deficiency: Consequences

VDD results in abnormalities in calcium, phosphorus, and bone metabolism. VDD causes a decrease in the absorption of dietary calcium and phosphorus, resulting in an increase in PTH levels. The PTH-mediated increase in osteoclastic activity creates local foci of bone weakness and causes a generalized decrease in bone mineral density , resulting in osteopenia and osteoporosis. An inadequate calciumphosphorus product causes a mineralization defect in the skeleton. In young children who have little mineral in their skeleton, this defect results in a variety of skeletal deformities classically known as rickets. VDD also causes muscle weakness affected children have difficulty in standing and walking, whereas the elderly have increasing sway and more frequent falls, thereby increasing their risk of fracture.

Vitamin D Is Associated With Levels Of Both Serotonin Important For Mood Regulation And Melatonin Which Regulates Our Sleep

Evidence suggests there may be a relationship since vitamin D is associated with levels of both serotonin, important for mood regulation, and melatonin, which regulates our sleep. Low levels of either hormone could contribute to SAD symptoms. Researchers have yet to carry out a definitive randomised control trial, however, and the exact mechanism by which vitamin D bolsters the hormones is unknown. One theory is that vitamin D receptors which are found in many parts of the brain and concentrated in the hypothalamus, a region involved in our circadian timing play a part in controlling the bodys hormone levels.

Research has found that vitamin D plays a wider role in our mental health, from depression to schizophrenia, as well as in brain development, but how it plays a role also remains unclear. A meta-analysis published earlier this year found that while there is a correlation between lower vitamin D levels and depression, that didnt necessarily mean D caused depression.

Again, perhaps depressed people just went out less and got less sunlight.

Sunshine serum

If studies are inconclusive, though, perhaps that doesnt reflect on the importance of vitamin D. Perhaps its the fact that most of them are based on supplements, not sunshine.

Some experts believe that vitamin D is most effective when its from the sun, not supplements

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Do Babies Need Vitamin D

Yes, babies under the age of 1 need vitamin D too.

Babies up to 1 year of age who are being breastfed should be given a daily supplement that contains 8.5 10 µg every day to make sure they are reaching recommended levels.17

This still applies if the breastfeeding mother is taking a supplement herself.

However, babies fed infant formulas will not need a vitamin D supplement if they are having more than 500ml of formula a day, as it will already by fortified with vitamin D and other nutrients.

The easiest way to provide breastfed babies with vitamin D is with vitamin D drops.

We have a Vitamin D3 Drop formula that is specifically designed for babies to take daily from birth until they are 12 months old.

Summary

• Yes, babies who are being breastfed need 8.5-10µg vitamin D a day
• Babies drinking infant formula wont need to supplement as their milk will have been fortified with vitamin D already

Get Your Levels Checked

The U.S. Preventive Services Task Force does not recommend routine vitamin D screening in asymptomatic adults, therefore, it’s important to talk to your healthcare provider if you think you may have a vitamin D deficiency.

Before you start taking vitamin D3 supplements, ask for a blood test to check your levels. That way, you know you’re taking a dosage that is both adequate and safe for your needs.

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What Causes Vitamin D Toxicity

Vitamin D toxicity is almost always the result of excess supplementation. Because your body regulates vitamin D production, you are unlikely to develop it as a result of sun exposure . Foods generally do not contain large amounts of vitamin D, so getting an excessive amount in your diet is unlikely.

People may begin taking vitamin D supplements in order to address a deficiency or to help relieve symptoms of things like seasonal affective disorder or depression. The problem is that they may go overboard or think that taking more will produce more beneficial effects.

Q: Whats The Link Between Vitamin D And Heart Health

A: That isnt entirely clear. We know that low vitamin D levels are a risk factor for heart disease, but at this time, we do not know whether treating low vitamin D with supplements can prevent a heart attack. There are a number of large clinical trials studying this now. Part of the problem with finding the answer is accounting for the many factors involved in heart disease. For example, maybe people who develop heart disease are also getting less physical activity outdoors. It may not be low vitamin D levels causing the heart disease.

Will a Daily Vitamin Help Keep Your Heart Healthy?

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What Is The Difference Between Vitamin D2 And D3

Vitamin D2 and D3 are the two most important forms for your health.

There are 2 main forms of vitamin D:

• Vitamin D2 made by plants, with wild mushrooms and those grown under a UV light being the best source
• Vitamin D3 made by our skin when we are exposed to enough sunlight. Animal products like fish, meat, eggs and dairy as well as a vegan-friendly fungus called lichen also naturally contain this type of vitamin D

Fortified foods can contain either form.

Healthy People Wont Reduce Their Fracture Risk By Taking Calcium And Vitamin D Supplements Sarah Leyland

We know that healthy people living in the community wont reduce their fracture risk by taking calcium and vitamin D supplements, Leyland says. However, people who may not be getting enough such as those who are housebound or live in sheltered accommodation can benefit from these supplements.

Still, researchers havent found clear evidence of that, either. One meta-analysis examining the prevention of fractures in community, nursing home and hospital inpatient populations concluded that vitamin D alone is unlikely to prevent fractures in the doses and formulations tested so far in older people. And some evidence suggests that high doses can actually result in an increased number of fractures and falls. One randomised study found that high-dose monthly vitamin D supplements increased the risk of falls among the elderly population by 20-30% compared to those on a lower dose.

D for disease

There is also conflicting research on the relationship between vitamin D and other diseases, even ageing.

One main claim is that vitamin D supplements will boost the immune system. Adrian Martineau, professor of respiratory infection and immunity at The London School of Medicine and Dentistry, Queen Mary University of London, who leads a research group on the effects of vitamin D on health, has found that vitamin D plays a role in improving respiratory infections.

One study found that vitamin D helps decrease the risk of respiratory infections though only slightly

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Q: Do Some People Naturally Have Lower Vitamin D Levels Than Others

A: People with darker skin pigmentation tend to have lower levels, as do people who use sunscreen, dont spend much time outdoors, or are overweight or obese. This is because vitamin D is fat soluble, so it gets trapped in fatty tissue and cant be used by the body as it should be. Gastrointestinal surgery, like gastric bypass, makes it difficult to absorb vitamin D. And as we age, we dont absorb vitamin D well, and we produce less.

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Helps Ensure A Healthy Pregnancy

Getting enough vitamin D is a good way to help ensure a healthy pregnancy and delivery. Studies show that vitamin D deficiency among pregnant women can lead to complications during childbirth.According to research, women who are vitamin D deficient are at a greater risk of developing preeclampsia and needing a cesarean section. Additionally, it can also lead to gestational diabetes mellitus and bacterial vaginosis.

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Can Too Much Vitamin D Be Harmful

Getting too much vitamin D can be harmful. Signs of toxicity include nausea, vomiting, poor appetite, constipation, weakness, and weight loss. Excess vitamin D can also damage the kidneys. Too much vitamin D also raises the level of calcium in your blood. High levels of blood calcium can cause confusion, disorientation, and problems with heart rhythm.

Most cases of vitamin D toxicity happen when someone overuses vitamin D supplements. Excessive sun exposure doesn’t cause vitamin D poisoning because the body limits the amount of this vitamin it produces.

Which Vitamin D Supplements Are Recommended For Pregnant Women

It is likely you will be taking various supplements during your pregnancy, so it is important that it contains at least 10µg of vitamin D or you take an individual vitamin D3 10µg tablet.

A good pregnancy support supplement duo is folic acid and vitamin D, as folic acid is also very important for pregnancy.

Taking supplements formulated specifically for pregnant women makes sure that you do not risk taking too much vitamin A, which is not recommended during pregnancy.

Summary

• Vitamin D is vital for pregnant women for their own health and the healthy development of their baby
• Pregnant women should take 10 micrograms of vitamin D each day

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How Does Vitamin D Affect Womens Health

Sometimes a little bit of sunshine is the best medicine. A walk in the park or a bike ride probably puts you in a good mood, and a moderate amount of sun is also good for your physical health. While youre outside soaking up rays, your body is busy making vitamin D. Thats good news, because this hormone thats boosted by exposure to sunlight plays an important role in womens health.

We have known for a long time about vitamin Ds critical role in bone health. More recently, though, vitamin D has been linked to having a potential role in a number of chronic diseases, including heart disease, cancer, inflammation and autoimmune disease.

Erin Michos, M.D., associate director of preventive cardiology at the Johns Hopkins Ciccarone Center for the Prevention of Heart Disease, explains why vitamin D is important for womens health and how to make sure youre getting enough.

In Your Digestive System

Vitamin D also gets to work in your intestines. Here, it helps your body absorb the calcium from your healthy diet and from any calcium supplements.

Make sure you get enough Vitamin D in a format which your body can use. Support your diet and lifestyle with a quality daily Vitamin D3 supplement which can be absorbed and digested by your body.

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Help Protect Against Heart Disease And Stroke

Is vitamin D heart-healthy? A prior review of 19 studies linked adequate vitamin D to a reduced risk of heart disease, stroke, and heart failure. Yet the VITAL study, a large, randomized clinical trial study involving more than 25,000 participants and published in January 2019 in the New England Journal of Medicine, found no risk reduction for strokes, heart attacks or cardiovascular deaths in people who took 2,000 IU supplements daily.