The reason behind this is that darker skin slows vitamin D3 absorption because of the extra melanin.
Suggested by some studies, body absorption of vitamin D3 is affected by the time of day at which the individual receives sunlight.
Although avoiding sunlight from 10 AM to around 2 -3 PM is advised by many experts to keep skin away from cancer, data shows that this time is actually the best for your body to absorb vitamin D3.
Few more sources of vitamin D3 are listed below.
Cod Liver Oil – Cod liver oil is a good source of Vitamin D. Per one tablespoon, it can provide up to 1,300 IU of vitamin D which is more than the daily recommendation of the 1,000 IU. It’s available in different forms as oil form, liquid capsules, and supplements. The daily use of it can nourish the body with the needed vitamin D3.
Fortified Foods – Vitamin D3 can be obtained directly by fortified foods like milk and cereals. You would only need to make sure that the products you select are labeled with sufficient D3 that would decrease the occurrence of its deficiency. You’ll have a vital day ahead with only a bowl of fortified milk with cereal in the morning.
Egg Yolks – Egg yolks are also a major source of vitamin D3. You can get a day’s serving of D3 by scrambling eggs or making omelet.
Vitamin D3 Benefits and Side Effects
Vitamin D3 Benefits
So what is vitamin D3 for? There are lots of proven vitamin D3 benefits including assessing the body functions and boosting the immune system. It has been actually shown that it can prevent Flu including H1N1 Flu when it is at levels above 50. At those levels, fibromyalgia patients get genuine relief in their symptoms. Not to mention, it’s capable of preventing heart disease and high blood pressure. It has anti-cancer properties, as well.
It’s also used to treat the conditions with low vitamin D3 levels, such as in patients who have low levels of phosphate in blood, hypoactive parathyroid glands, or any genetic conditions in which the parathyroid hormone does not stimulate the body.
In addition, vitamin D3 keeps the body at the normal PH by motivating the kidneys to recycle phosphate back into the blood.
Also, vitamin D3 participates in the bone formation by performing many essential functions needed for the formation, including maintaining healthy levels of calcium and phosphate and enhancing the dental health. Here is a chart of vitamin D3 benefits.
Generally, vitamin D3 supplements have rare side effects.
However, it’s critical side effects include but are not limited to:
Swelling of the face, tongue, and throat
Heartbeat rhythm change including irregular or racing heartbeat
Allergic reactions (rash or itching)
Rare Side Effects of Vitamin D3
In rare occasional cases, vitamin D can cause:
Xerostomia, dry mouth
Fragility and lack of energy
Recommended Daily Dose of Vitamin D3
How much vitamin D3 is necessary per day?
The recommended daily dose of vitamin D3 depends on some factors. Vitamin D3 is ready to use as tablets that come in doses of 400 IU and 1000 IU. Vitamin D3 can also be obtained with calcium combined in a single pill.
Unless your doctor recommends, you should not take more than 4,000 IU of vitamin Ds a day.
Generally, it’s healthy to have vitamin D with food. However, prescription forms of vitamin D may be prescribed differently. So, in general, it’s best to take vitamin D with food. This may vary with prescription forms of vitamin D, so consult your doctor or pharmacist about the right way for you.
If you’re over 50 years old and have osteoporosis, you should take a daily dosage of 800 to1000 IU (20 to 25 mcg) of vitamin D with calcium.
If you take vitamin D and have an under active parathyroid, your doctor will prescribe the right dose for you.
And if your child has vitamin D-resistant rickets, your doctor may prescribe a daily dosage between 12,000 and 500,000 IU (0.3 to 12.5 mg a day) to your child.
Vitamin D3 benefits human body in many ways. We should avoid vitamin D deficiency in possible natural ways.
A. Benojir is a professional Copywriter, Content Writer and Blogger who specializes in technical, health & fitness, and SEO writing. He has been an expert writer for last 7 years for the online marketplaces UPWORK and FREELANCER. Since 2001, he has been teaching at Govt. Secondary Level Schools in Bangladesh.