Vitamin D3: benefits, dosage, side effects

What is vitamin D3 used for? Where to find it? What is the recommended dose and what are the possible side effects? Learn everything you need to know about vitamin D3.


What is Vitamin D3?

Vitamin D3 is present natural form vitamins D. It is also called cholecalciferol. Like vitamin D2, vitamin D3 is an organic molecule of secosteroids. Vitamin D3, produced by animals, is synthesized in the skin by exposure to ultraviolet B rays emitted by the sun. Transformed in the kidneys and liver, it accumulates in the fatty tissues of the body, such as the liver, muscles and fats.

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What is vitamin D3 used for?

Vitamin D3 has many benefits. It plays an important role calcium and phosphorus metabolism organism. It also guarantees maintenance calcium levels and phosphorus in the blood. Due to vitamin D3, calcium binds better to bones, cartilage and teeth. This vitamin also affects nerve transmission and muscle contraction.

This vitamin is especially important for infants and the elderly. In the first case, it helps prevent rickets, a lack of calcification in the bones and cartilage that causes problems with bone growth. In the latter case, vitamin D3 is needed to prevent osteomalacia,osteoporosis and muscle weakness that can cause fall.

Diseases associated with vitamin D3 deficiency also include hyperparathyroidism (excessive production of parathyroid hormone), cirrhosis, and liver failure. According to a study published in 2018 European Journal of Clinical Nutrition, vitamin D may relieve the symptoms associated with irritable bowel syndrome. In addition, vitamin D3 benefits the morale of the elderly. Vitamin D deficiency can lead to depression, as shown in 2008. a Dutch study (Archives of General Psychiatry) was published.

Vitamin D3 is produced industrially from lanolin (sheep’s wool fat) and sold as a dietary supplement. They come in a variety of forms: solution for injection, ampoules, chewable tablets, capsules, drops, as well as sprays. Fruit-flavored sublingual spray is often recommended for young children. Vegetable vitamin D3 for vegans is made from lichens. It also contains organic vitamin D3. Here are some examples of products and their shapes:

  • Pediakid Vitamins D3 and D. Herbal Vitamin D3: Dropper Bottles;
  • Calcidosis Vitamin D3 and Cacit Vitamin D3: sachets of calcium and vitamin D3 powder for oral solution;
  • oral vitamin D3: lozenges;
  • Solgar Vitamin D3: gel capsules;
  • Caltrate Vitamin D3: The tablets should be swallowed.

Where can I Find Vitamin D3?

Under the influence of the sun’s UVB rays, 7-dehydrocholesterol, a naturally occurring sterol in the body, is converted to vitamin D3 in the epidermis. To reap the benefits of natural vitamin D3, this is so just let your skin get some sun. More. the darker the skin, the longer the minimum exposure time should be. So the fairer sex needs about 15-20 minutes in the sun a daycompared to a few hours for dark-skinned people. But be careful not to abuse sunlight. In northern countries where there is a lack of sunlight in the winter, some people turn to supplements to avoid the effects of vitamin D3 deficiency. Vitamin D3 deficiency can also affect people living at home, obese, or wearing clothing that covers the entire body.

Vitamin D3 bottles are available from pharmacies with a prescription. Food supplements are available at pharmacies, organic stores, and online stores without a prescription, but with a lower dose of vitamin D3.

Which foods are rich in vitamin D3?

Another way to ensure vitamin D3 intake is to consume certain foods which naturally contain this vitamin. This is the case with fatty fish such as salmon, herring, mackerel, eel, trout and tuna. Vitamin D3 is also found in dairy products, egg yolks, offal (especially liver) and certain mushrooms such as morengi, squirrel and pork mushrooms. Cod liver oil is considered to be one of the richest foods in vitamin D3, containing at least 250 µg / 100 g. It is sold in a bottle or in gel capsules.

How much vitamin D3 to consume per day?

The dose of vitamin D3 varies from country to country. In France, the vitamin D dietary reference (RNP) is the recommended dose of vitamin D. for an adult is 15 micrograms per day. For children from 6 months to 1 year it is 10 µg per day.

In the case of food supplements, the dose depends on the dose of the product and vitamin D3. For example, in a sachet of powder containing 22 µg of vitamin D3, the dose is 1 sachet per day.

Vitamin D3: What Precautions?

ANSES (National Agency for Food, Environment and Occupational Health) sets an upper safety limit (LSS) for daily doses of vitamin D. For children from 6 months to 1 year, it is 25 µg / day. For children from 1 to 10 years – 50 /g / day. The limit is 100 /g / day for adolescents 11 to 17 years of age, men and women 18 years of age and pregnant or breastfeeding women. Side effects of vitamin D3 overdose include nausea, vomiting, headache, severe fatigue, or even weight loss.

Vitamin D3 supplements are not recommended for some people. This is the case in patients with high levels of calcium in their blood, as well as in people who have had kidney stones in the past.

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