Vitamin D3 benefits

What is vitamin D3?

Vitamin D3, also known as cholecalciferol, is an essential hormone for the proper functioning of the body. Nicknamed “the sun's vitamin”, vitamin D3 is synthesized by the body through exposure to UVB rays.

Around 80% to 90% of vitamin D3 is produced endogenously when we are exposed to the sun, with a recommended exposure of around 30 minutes 2-3 times a week. However, this synthesis depends on a number of factors, such as climate, season, skin color and even the clothes we wear. For example, dark-skinned people need prolonged exposure to produce the same amount of vitamin D3 as fair-skinned people.

Once synthesized, vitamin D3 is stored in muscle, fatty tissue and liver, and is absorbed with dietary lipids in the small intestine before being metabolized by the liver and activated by the kidneys.

Where does vitamin D3 come from?

Although the majority of vitamin D3 is synthesized endogenously, some can come from animal food sources. Foods rich in vitamin D3 include:

• Oily fish: salmon, herring, sardines, mackerel, eel, etc. 50 g of herring provides 10 micrograms of vitamin D.
• Cod liver oil**: caution, overdosing can lead to vitamin A toxicity.
• Offal**: especially liver.
• Eggs**: egg yolks are a good source of vitamin D.
• Dairy products : whole milk and certain soy-based beverages fortified with vitamin D.
• Certain mushrooms : chanterelles, ceps, morels.
• Butter and certain cheeses.
• And all products enriched with vitamin D**, such as breakfast cereals and vegetable drinks.

Vitamin D3 dietary supplements, available as drops or tablets, can also help meet recommended intakes. According to ANSES recommendations, daily vitamin D3 intake for adults is 15 µg (600 IU), rising to 20 µg (800 IU) for people over 70, and up to 1000 IU per day in winter. Some studies suggest higher requirements, but it's crucial to tailor dosage to each individual's specific needs, as vitamin D overdosage can have adverse effects. To this end, a blood test can determine your vitamin D levels and help you adjust your intake. Don't hesitate to go for a blood test every six months and talk to your doctor.

What is the role of vitamin D3?

Vitamin D3 plays a fundamental role in the metabolism of calcium and phosphorus. It helps increase calcium and phosphorus concentrations in the blood, facilitating their absorption in the intestine and reducing their elimination in the urine. In this way, it promotes the mineralization of bones, joints and teeth, and is essential for maintaining bone health throughout our lives. Vitamins D3 and K2, when taken together, work synergistically to strengthen bone structure.

In addition to its benefits for bones, vitamin D3 also contributes to the proper functioning of the immune system: in fact, it helps regulate the body's defenses against infection.

What's more, vitamin D receptors are found in many cells, giving it a positive impact on over 200 genes in the body. As a result, vitamin D3 :

• Maintains phosphocalcic balance.
• Strengthens the immune system, helping to prevent conditions such as influenza and pneumonia.
• Improves cognitive function.
• Helps maintain muscle strength.
• Helps prevent and treat hypercholesterolemia and atopic eczema.
• May play a role in the prevention of certain cancers, multiple sclerosis and heart disease.
• Modulates inflammation and reduces oxidative stress.
• Protects against diabetes by influencing insulin secretion.
• Improves mood and contributes to skin and tissue hydration.

Why take a vitamin D3 cure?

Vitamin D3 deficiency is common, especially in industrialized countries, with almost 80% of the French population suffering from it. This situation is the result of several factors:

• The season: in winter, exposure to sunlight decreases, reducing vitamin D3 synthesis. Even in summer, many people spend most of their time indoors, which is not enough to compensate for daily needs.
• Dietary balance: as vitamin D3 is mainly of animal origin, vegetarians and vegans need to consider supplementation to reach their daily intake. The risk of deficiency is higher in people who follow a strict diet or avoid animal products.
• Morale: vitamin D3 regulates the production of serotonin, the well-being hormone. A course of treatment can help alleviate stress and fatigue, particularly for those suffering from seasonal affective disorders.

What are the signs of vitamin D deficiency?

Signs of vitamin D3 deficiency can include many different symptoms:

• Bone pain.
• Bone fracture, increasing the risk of fractures.
• Muscle cramps and stiffness on waking.
• Muscle weakness.
• Severe fatigue and general malaise.
• Weakened immune system.
• Mood swings and depressive symptoms.
• Poor cell division.
• Dry skin.

Blood tests with a concentration of less than 30 ng/ml indicate the presence of a deficiency. Deficiency refers to results below 10 ng/ml. However, thresholds below 60 ng/ml already merit attention to vitamin D levels, and consideration of supplementation.

Who should take a vitamin D3 course?

A course of vitamin D3 is recommended for people living in areas with little sunshine or with sedentary lifestyles. The following groups should pay particular attention to their supplementation:

• Children drinking milk not fortified with vitamin D.
• Vegans and vegetarians.
• People who don't go out much.
• The elderly, as vitamin D3 synthesis capacity diminishes with age.
• Pregnant and premenopausal women.
• People suffering from frequent respiratory infections.
• Those suffering from osteoporosis.
• People taking statins for cholesterol or laxatives.

Finally, some people over-consume vitamin D: this is the case for athletes, people suffering from autoimmune diseases and liver disorders. Individuals who consume a lot of caffeine or medication, and who are highly stressed, must be particularly vigilant.

When to take vitamin D3?

It's advisable to start a course of vitamin D3 ed§s in autumn, from October to March, to prevent viral infections and above all because this period is the least sunny for most of us. However, some individuals may need supplementation all year round, especially if they are prone to recurrent infections or frequent falls. That's why it's important to take regular blood tests, for example before and after winter.

How much vitamin D3 per day?

According to ANSES data, the recommended dose for osteoporosis sufferers to reduce the risk of fractures is 800 IU per day. This is equivalent to 75 IU (international units) per kilo of body weight, with a maximum threshold of 4,000 IU per day.

For teenagers, 800-1000 IU/day is recommended, while for children under 4, 400 IU/day is recommended. We must be particularly vigilant with our infants, and provide neither too much nor too little. Consider using a product specially designed for babies, such as this supplement.

For seniors over 60, it is advisable to increase the dose to 1,000 IU to 1,500 IU per day. In the case of cancer, supplementation is also 1,000 IU per day.

In summer, this dose can be reduced slightly, provided you have regular exposure to the sun. A weekly intake of vitamin D3 drops or tablets is the most effective.

Possible side effects?

In general, an overdose of vitamin D3 has no side effects, but it can lead to an increase in calcium levels in the blood (hypercalcemia), which can cause calcification of certain tissues, with consequences for the heart and kidneys. In addition to the symptoms of high blood calcium levels, excess vitamin D intake can cause :

• Nausea.
• headaches.
• Muscle and bone pain.
• Intense fatigue
• weight loss

What's the difference between vitamin D and vitamin D3?

Vitamin D comes in several forms, the best known being D2 and D3.

• Vitamin D2 (ergocalciferol) comes from plant sources, while D3 comes from animal sources. Vitamin D2 is most commonly used in the food industry, but is less well assimilated than vitamin D3.
• Vitamin D3 (cholecalciferol) is more effective at raising blood levels of vitamin D, thanks to its longer half-life. This is why doctors generally recommend vitamin D3 supplementation in cases of deficiency. It is found naturally in oily fish and egg yolks.

Conclusion

Vitamin D3 is essential for maintaining bone health and general well-being. To prevent deficiencies, we recommend regular exposure to the sun and incorporating vitamin D3-rich foods into your diet. If necessary, start a course of vitamin D3 as early as autumn, after consulting a health professional to adapt the dosage to your specific needs.

FAQ

1. What is the main source of vitamin D3?

The main source of vitamin D3 is skin synthesis induced by exposure to the sun, but it is also found in certain animal foods such as oily fish, eggs and milk.

2. How long does one need to be exposed to the sun to synthesize sufficient vitamin D3?

Exposure to the sun for around 30 minutes, 2 or 3 times a week, is recommended to cover daily vitamin D3 requirements.

3. Who is most at risk of vitamin D3 deficiency?

People living in regions with little sunlight, those who spend a lot of time indoors, as well as the elderly, vegans and children who consume unfortified milk are particularly at risk.

4. What are the signs of vitamin D3 deficiency?

Signs of vitamin D3 deficiency can include bone pain, muscle weakness, fatigue, a weakened immune system and mood swings.

5. How do I know if I need vitamin D3 supplementation?

A blood test can determine your vitamin D3 levels. Consult a healthcare professional to assess your needs and adjust your intake if necessary.

6. What are the side-effects of vitamin D3 overdosage?

An overdose of vitamin D3 can cause nausea, headaches, muscle pain, heart rhythm disorders and calcium deposits in various organs.

7. What is the difference between vitamin D2 and vitamin D3?

Vitamin D2 comes from plant sources, while vitamin D3 comes from animal sources. Vitamin D3 is more effective at increasing vitamin D levels in the blood.

8. Are vitamin D3 supplements safe?

When taken in recommended doses, vitamin D3 supplements are generally considered safe. However, it is important not to exceed recommended doses without medical advice.

9. Can I get enough vitamin D3 from my diet alone?

It's difficult to get enough vitamin D3 from food alone, especially for people who don't eat foods of animal origin. Supplementation may be necessary in certain cases.

10. What is the recommended duration of a course of vitamin D3?

A course of vitamin D3 is generally recommended to last three months, but this may vary according to individual needs and the advice of a healthcare professional.

What is vitamin D3?

Vitamin D is an essential hormone naturally present in the body, playing a crucial role in our health. It comes in five forms, the best known being vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Nicknamed “the sunshine vitamin”, vitamin D3 is the closest to natural vitamin D, and is activated by exposure to the sun's rays. Around 80% to 90% of vitamin D3 is synthesized by the skin during exposure to the sun (scientists recommend around 30 minutes of ultraviolet exposure 2 to 3 times a week). However, several factors influence this synthesis, including climate, season, region, clothing and skin color. For example, dark-skinned people require prolonged exposure, as their skin filters out more of the UVB rays needed to produce vitamin D, making them more susceptible to deficiency. Once produced, vitamin D3 is stored in muscle, fat and liver. After ingestion, it is absorbed with dietary fat in the small intestine, then transported to the liver for metabolism and to the kidneys for activation.

Where is Vitamin D3 Found?

Although the majority of Vitamin D3 is synthesized endogenously, a significant portion comes from exogenous dietary sources, mainly of animal origin. Foods rich in Vitamin D3 include:

Fatty fish: salmon, herring, sardines, mackerel, eel, etc. Cod liver oil: to be consumed with caution, as an overdose may lead to vitamin A toxicity. Organ meats: liver and other organs. Eggs: a good source of Vitamin D. Dairy products: milk and soy-based drinks. Butter and certain cheeses: which also provide small amounts of Vitamin D.

In addition, Vitamin D3 supplements are available in various forms, including drops or ampoules. The D.Plantes laboratory also offers capsules, oils, sprays, and soluble formulas, guaranteed to be free from colorants, additives, gluten, preservatives, and texture agents.

According to ANSES recommendations, the daily Vitamin D3 requirement for adults is 15 µg (600 IU). This requirement increases to 20 µg (800 IU) for those over 70 and can reach up to 1000 IU per day during winter. Some specialists even suggest higher needs, but it is essential to personalize the dosage based on individual needs, as a Vitamin D overdose is possible. A blood test can help determine your current status.

What is the Role of Vitamin D3?

Vitamin D3, as one of the five forms of Vitamin D, plays major beneficial roles in bone and dental health. It is essential for bone health, helping to prevent osteoporosis and other bone-related conditions like rickets in children and osteomalacia in adults. Vitamin D3 promotes increased concentrations of calcium and phosphorus in the blood, thus aiding calcium absorption into the bones.

In addition, Vitamin D3 has other health benefits. Vitamin D receptors are present in every cell, meaning it positively affects around 2,000 different genes in our body. So, what does Vitamin D3 do? It helps to:

Maintain phosphocalcic balance. Strengthen the immune system, reducing the risk of infections such as flu and pneumonia. Improve cognitive function. Maintain muscle strength. Prevent and treat hypercholesterolemia. Prevent and treat atopic eczema. Reduce the risk of colon and breast cancer, as well as heart disease and multiple sclerosis. Modulate inflammation and oxidative stress. Protect against diabetes by influencing insulin. Improve mood. Support hydration of the skin and tissues.

Why Take a Vitamin D3 Supplement?

Nearly 80% of healthy French people suffer from a Vitamin D3 deficiency, even in summer. This can be due to several factors:

Season: In winter, Vitamin D3 deficiency is common due to the reduced intensity of sunlight. Even if people go outside, they often wear long clothing, which limits exposure. Additionally, many people work indoors, and sunlight is often insufficient to meet daily needs. After sun exposure, it’s recommended to wait 48 hours for Vitamin D3 to fully enter the bloodstream, and the use of sunscreen can also block this synthesis.

Enfants qui consomment du lait non enrichi en vitamine D.

• Végétaliens, végétariens et vegans.
• Personnes ayant une alimentation insuffisante en vitamine D3 et une activité extérieure limitée.
• Personnes âgées, car la production de vitamine D3 diminue avec l'âge, tout comme l'activité extérieure.
• Femmes enceintes.
• Femmes préménopausées et ménopausées.
• Personnes souffrant d'infections respiratoires récurrentes ou d'ostéoporose.

What is the Daily Dose of Vitamin D3?

There is no standardized dosage of Vitamin D3, as the risk of toxicity is low. The High Authority of Health recommends specific doses in particular situations, such as:

Suspected rickets or osteomalacia. Bone or muscle pain. After organ transplantation. After bariatric surgery. Repeated falls in the elderly. Liver failure. Chronic kidney disease. Diabetes. Obesity. Cancer. Autoimmune disease. Hyperparathyroidism. Pregnancy and breastfeeding. Malabsorption syndrome. Medication treatments: corticosteroids, antiepileptics, antiretrovirals, etc.

When to Take Vitamin D3

It is particularly recommended to start a Vitamin D3 supplement in winter, from October to March, to prevent viral infections. However, some individuals may need supplementation year-round, especially if they are prone to frequent infections or falls.

A Vitamin D3 supplement course should generally last three months. You can find Vitamin D supplements in pharmacies, health food stores, and on Kazidomi.

What is the Daily Dose of Vitamin D3?

There is no standardized dosage for Vitamin D3, as the risk of toxicity is low. The High Health Authority recommends specific doses in particular situations, such as:

Suspected rickets or osteomalacia. Bone or muscle pain. After organ transplantation. After bariatric surgery. Repeated falls in the elderly. Liver failure. Chronic kidney disease. Diabetes. Obesity. Cancer. Autoimmune disease. Hyperparathyroidism. Pregnancy and breastfeeding. Malabsorption syndrome. Medication treatments: corticosteroids, antiepileptics, antiretrovirals, etc. For individuals with osteoporosis, the generally recommended dose to reduce fracture risk is 800 IU per day. For seniors over 60, it is advisable to increase the dose to 1,000 IU to 1,500 IU per day. In cases of cancer, supplementation is also 1,000 IU per day. In summer, this dose may be slightly reduced, provided there is regular sun exposure. It is not necessary to take a Vitamin D3 supplement daily; a weekly dose in drops is also effective. For optimal Vitamin D3 intake, prioritize supplements containing only Vitamin D.

Pediatricians recommend that parents give children a Vitamin D3 ampoule every six months until they finish growing.

Possible Side Effects?

In general, an overdose of Vitamin D3 does not cause side effects, but it can lead to an abnormal increase in calcium levels in the blood. This may cause:

Nausea. Headaches. Muscle and bone pain. Heart rhythm disturbances. Kidney issues. Excessive amounts can also lead to calcium deposits in the heart, kidneys, blood vessels, and lungs.

What is the Difference Between Vitamin D and Vitamin D3?

As mentioned, Vitamin D includes five forms, the most well-known being Vitamin D2 and Vitamin D3. The first comes from plant sources, while the second is of animal origin. Vitamin D3 is more effective at raising blood levels of 25-hydroxyvitamin D and has a longer half-life than Vitamin D2, making it more easily absorbed by the body. For this reason, doctors generally recommend Vitamin D3 supplementation in cases of deficiency.

Vitamin D3 is essential for bone health and overall well-being. Thirty minutes of sun exposure 2 to 3 times a week is enough to meet daily needs. However, at certain times or for certain people, Vitamin D3 supplementation is necessary to fully benefit from this sunshine vitamin.