How to Get Enough Vitamin D3?

Last updated: July 17, 2023

The Types of Vitamin D: What’s the Difference Between Vitamin D and Vitamin D3?

Our bodies naturally produce vitamin D when our skin is exposed to direct sunlight. We can also obtain vitamin D from certain foods and dietary supplements to ensure an adequate level of vitamins in our blood. Let’s explore the beneficial effects of vitamin D, the recommended daily intake, and discuss foods that contain vitamin D. Which is the best vitamin D? A beginner’s guide to vitamin D3.

The Types of Vitamin D: What’s the Difference Between Vitamin D and Vitamin D3?

Vitamin D is a fat-soluble vitamin that belongs to a group of compounds including D1, D2, and D3. Strictly speaking, vitamin D is not a true vitamin but a hormone-like precursor that the body converts into a calcitriol hormone. This is the biologically active form of vitamin D.

Vitamin D exists in two main forms:

Vitamin D2 (ergocalciferol)
Vitamin D3 (cholecalciferol)

Vitamin D3 is found mainly in animal-based foods, while vitamin D2 is primarily derived from plant sources. D3 increases overall vitamin D levels more effectively and stores it in the body for a longer duration compared to D2.

The body synthesizes vitamin D through the UV-B rays of sunlight on the skin. The D3 provitamin in the skin is converted to D3 pre vitamin through the effect of UV-B radiation, and then it further transforms into D3 vitamin with the help of UV-B light.

The Effects of Vitamin D

Vitamin D contributes to:

The normal absorption and utilization of calcium and phosphorus
Maintaining healthy bones, muscle function, dental health, and normal blood calcium levels
Supporting the normal functioning of the immune system
Playing a role in cell division

What are the Symptoms of Vitamin D Deficiency?

The risk of vitamin D deficiency exists in the following cases:

Insufficient exposure to sunlight (especially in the elderly, individuals living in nursing homes, and those with limited skin exposure to sunlight due to clothing)
Malnutrition or an unbalanced diet
Inadequate absorption and utilization of vitamin D (e.g., chronic inflammatory bowel diseases, celiac disease)
Increased demand (such as during pregnancy and breastfeeding)
Increased excretion of vitamin D through the kidneys (renal insufficiency, nephrotic syndrome)
Use of certain medications (e.g., antiepileptic drugs)

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Symptoms of Vitamin D Deficiency in Adults

Adults may experience the following symptoms of vitamin D deficiency:

Fatigue
Hair loss
Severe bone or muscle pain
Fractures under minimal stress, especially in the legs, pelvis, and hips
Increased susceptibility to infectious diseases

If we are diagnosed with vitamin D deficiency, our healthcare professional will likely recommend taking vitamin D supplements. It is also important to pay attention to our diet and spend more time outdoors.

Natural Ways to Increase Vitamin D

Include the following foods in your diet as natural sources of vitamin D:

Salmon
Sardines
Herring
Canned tuna
Cod liver oil
Beef liver
Egg yolks

Since it is not always possible to obtain sufficient vitamin D through sun exposure and diet alone, taking vitamin D supplements can be helpful.

How Much Vitamin D is Needed Daily?

The recommended level for serum vitamin D is between 50-100 nanomoles per liter (nmol/L). Generally, a level of 75 nmol/L is considered within the normal range, according to the recommendation from Semmelweis University in 2021. The following numbers are applicable for vitamin D intake (IU = International Units, 1 IU = 0.025 μg):

For infants and young children: 400 IU
For school-age children: 1000 IU
For adolescents and adults: 2000 IU

According to the recommendation, the necessary amount of vitamin D can be taken once a week or in a monthly dose for healthy adults. However, during severe COVID-19 illness, patients receive 12,000 IU for 5 days and then 4,000 IU during hospitalization.

Supplementing with Vitamin D3

In winter, the sunlight beyond our geographical latitude is too weak to produce sufficient vitamin D in the skin. The body relies on stored D3 vitamins in the form of calcifediol, primarily found in muscle and fat tissue.

However, if we didn’t replenish these stores during summer, a regular diet may not be able to compensate for the deficiency. Therefore, most of us need to supplement with vitamin D in the form of dietary supplements between October and March.

Choosing the Best Vitamin D Supplement

It is advisable to thoroughly research before selecting the right vitamin D supplement for you. Be sure not to exceed the safe upper intake level, which is 4,000 IU (100 micrograms) per day for adults. Choose a high-quality vitamin D supplement from a reliable source.

The USA medical K2+D3 capsule contains high doses of K2 and D3 vitamins, as well as calcium. It also includes BioPerine to enhance the absorption of the active ingredients. Vitamin K contributes to incorporating calcium into bones and teeth instead of blood vessels or other soft tissues. Each capsule provides 125 micrograms of D3 vitamin, which is optimal for daily intake.

USA Medical has the best supplements on the market with the highest quality and safest ingredients to ensure optimal health and wellness.

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How to Get Enough Vitamin D3?

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The Types of Vitamin D: What’s the Difference Between Vitamin D and Vitamin D3?