There are 13 There are many different vitamins that are essential for human function, but you’ve probably heard more about vitamin D than any other vitamin. Your doctor may have brought this up or you may have heard people talking about it during the winter. But did you know there is a subtype known as vitamin D3?
in fact, two Types of vitamin D: D2 and D3. Vitamin D2 is primarily made within our bodies, while most of vitamin D3 is obtained from external sources. Our bodies use sunlight to produce nutrients in our skin, and certain foods also contain them.
And vitamins are really essential. Adequate D3 is necessary to ensure strong bones and adequate energy expenditure. We worked with experts to find out exactly what vitamin D3 is, where it comes from, how your body uses it, and how to tell if you’re deficient in vitamin D3. It was clarified.
What is vitamin D3?
“Vitamin D3 (cholecalciferol) is a nutrient produced by the body when the skin is exposed to sunlight,” says Kim Yawitz, RD, a gym owner in St. Louis, Missouri. Vitamin D3 is also found in certain foods. It is known to be important for the health and growth of our bones.
While there are “Recommended Dietary Allowances” (RDAs) for some nutrients, Yawitz says there are no established guidelines, especially for vitamin D3. That said, “Men should aim to get 600 international units (IU) of vitamin D per day. Vitamin D can come from vitamin D2, vitamin D3, or a combination of both,” she says. .
This is because D3 is more easily absorbed than D2 and stays in the body longer than D2. “So if you choose foods that are naturally rich in vitamin D3, you might get a little bit more benefit,” Yawitz says.
Before we get into details like the signs of vitamin D3 deficiency and the best sources of vitamin D3, there’s one more important thing to remember. “Vitamin D3 is fat-soluble, so you can increase its absorption by taking vitamin D3,” says Yawitz. “Eat it with foods that have a little bit of healthy fat.” This is especially true for supplements; food sources of D3, which are naturally low in fat, may also be beneficial.
What are the health benefits of vitamin D3?
Vitamin D3 is best known for strengthening bones, which it does by helping the body absorb calcium and phosphorous from food, Yawitz says. It not only helps with bone growth but also helps rebuild bones after injury.
Vitamin D3 also plays a role in energy production. That’s why we often hear complaints about lack of energy during the winter months, when most people generally have less exposure to sunlight.
“It also reduces inflammation, boosts the immune system, promotes heart health, and performs other important functions in the body,” Yawitz says.
What are the signs of D3 deficiency?
Vitamin D may be the “sunshine vitamin,” but you can also get it through your diet.
Most Americans don’t get enough vitamin D anyway. “By some estimates, more than 90 percent of American men don’t get enough vitamin D in their diets. But that doesn’t necessarily mean they’re deficient,” Yawitz said. says. “When your skin is exposed to sunlight, your body produces vitamin D3. So naturally, even if you don’t eat many D3-rich foods, if you regularly expose yourself to even a few minutes of direct sunlight, D3 level may be fine.
Also, it can be difficult to identify a true vitamin D3 deficiency because there aren’t many easy-to-detect symptoms. “Severe deficiencies can cause osteomalacia, a condition in which bones become weak and cause pain and, in some cases, dental problems,” she says.
“One large study also found that people with low vitamin D levels were more likely to experience depression. However, depression alone is not a good indicator of low vitamin D3 status. yeah.”
What foods are high in vitamin D3?
There are many food sources that are good sources of vitamin D3.
4 foods rich in vitamin D3
rainbow trout
If you haven’t already, consider adding this nutrient-rich fish to your diet. “A 3-ounce serving of rainbow trout contains 645 IU of vitamin D3 and 17 grams of muscle-building protein,” says Yawitz.
salmon
“Eating 3 ounces of salmon will get you very close to your daily D3 quota (570 IU, to be exact). It can also help protect your heart if you have risk factors for heart disease,” says Dr. Yotis. said, adding that according to a 2021 study. Eating 12 ounces of salmon or other fatty fish each week may lower your risk of heart attack or stroke by about 17 percent.
milk
“One cup of 2% milk contains 120 IU of vitamin D, usually in the form of D3. Adding a glass every morning can help protect your teeth and bones, especially as you get older,” he says. say.
cod liver oil
“Cod liver oil, at 1,360 IU per tablespoon, is the best nutritional source of vitamin D3 so far,” says Yawitz. If you don’t want to drink it straight, try adding it to a shot of juice like OJ or tart cherry juice.
Should I take a vitamin D3 supplement?
Vitamin D3 supplements are not suitable for everyone, but they may be a good idea for some.
“Vegans, people with lactose intolerance, people with darker skin, people who don’t get enough sunlight, or people with certain medical conditions may benefit from vitamin D3 supplements. ” Yawitz said. “That being said, it’s always best to consult your doctor before starting to take any supplements.”
As she points out, taking large amounts of vitamin D3 can cause nausea, vomiting, diarrhea, muscle weakness, dehydration, kidney stones, kidney failure, irregular heartbeats, and other health problems. Again, consulting a medical professional can help you determine whether vitamin D3 supplements are right for you.
