Top Sources of Vitamin D3 and How It Benefits Your Health

There are different types of vitamin D and vitamin D3 is one type of vitamin D. Vitamin D3 starts being produced naturally by the skin as soon as it comes in contact with the sun.

In food items, vitamin D3 is found in eggs, fish, meat and dairy products. Along with this, you can also take vitamin D3 in the form of supplement medicines to improve health.Vitamin D3 increases the absorption of calcium, magnesium and phosphate in the intestines and keeps you away from many diseases.

(Read more - Difference Between the Types of Vitamin D)

The amount of vitamin D3 in supplement medicines can be from 0.01 to 0.025 mg. These medicines are also available with calcium.

Without medical advice, you should not take more than 100 mg of vitamin D3 in a day. Fulfilling the need of vitamin D with food items is considered a better option, but for this you should talk to your doctor. People above 50 years of age who have osteoporosis should take 0.02 mg to 0.025 mg of vitamin D3 in a day with calcium. In case of rickets in children, the doctor can advise taking 0.3 mg to 12.5 mg of vitamin D3.

(Read more - Vitamin D rich foods)

Vitamin D3 is beneficial for your body in many ways. Its benefits are being explained in detail below.

Benefits Of Vitamin D3 For Mood
The lack of vitamin D3 in the body has a direct effect on your mood. Vitamin D3 is essential for the body's neurotransmitters, which help in controlling your mood through chemical reactions in your body. 

Benefits Of Vitamin D3 For Heart Health
Research has shown that vitamin D3 helps in controlling blood sugar levels and keeping your heart healthy for a long time. All the functions of the body are interconnected, that is why when we talk about one function, it automatically proves to be helpful in other body functions as well. 

Benefits Of Vitamin D3 For Bones
Vitamin D3 controls calcium and phosphorus, which makes your bones strong and healthy. Vitamin D3 also plays an important role in the formation and growth of bones, while its deficiency increases the risk of bone fractures and osteoporosis. 

Benefits Of Vitamin D3 For Cancer
Some research has shown that vitamin D3 mainly prevents colon cancer, prostate cancer and breast cancer. This happens because vitamin D3 controls the formation of cells and prevents the formation of new blood vessels in cancer tissues. More research is being done by scientists to understand this connection. 

Benefits Of Vitamin D3 For Memory
Vitamin D3 is essential for your brain functions. If you do not take a certain amount of Vitamin D3, then it can cause dementia. A study found that people with Vitamin D deficiency are four times more likely to suffer from cognitive impairment.

Benefits Of Vitamin D3 For Immunity
Vitamin D3 works to repair the damage caused in the body. The cells that strengthen immunity require vitamin D3 so that they can fight disease-causing viruses and germs. Due to lack of vitamin D3, your immunity becomes weak and you are unable to fight infection. Due to this, you start getting sick soon. 

Benefits Of Vitamin D3 For Blood Pressure
Vitamin D3 plays an important role in the system that controls blood pressure and normalizes your blood pressure. 

Benefits Of Vitamin D3 For Stomach Problems
Vitamin D3 is also helpful in reducing inflammation in the intestines. This is the reason why vitamin D3 levels decrease in inflammatory bowel disease (inflammatory bowel disease: long-term inflammation in the digestive system) such as irritable bowel syndrome (IBS). Low levels of vitamin D3 increase the chances of inflammation in the digestive system and due to this, symptoms related to irritable bowel syndrome can start in your body. 

(Read more - Vitamin D and Cholesterol) 

The side effects of vitamin D3 are rare. Despite this, some side effects of vitamin D3 are being mentioned below - Allergies, such as rashes and itching Swelling on the face, throat and tongue Dizziness Difficulty breathing Irregular heartbeat. 

Apart from this, you can also take vitamin D3 through supplements. There are very few food items which fulfill the requirement of vitamin D3. Cheese, egg yolk and fatty fish contain small amounts of vitamin D3. You also get vitamin D from pasteurized milk and orange juice. The decision to add vitamin D2 or vitamin D3 to pasteurized milk and orange juice is made by the companies that manufacture them.

(Read more - How Vitamin D Impacts Joint Health and Pain)

Vitamin D3, also known as cholecalciferol, is an important nutrient for the body that plays a key role in bone health, the immune system, and calcium absorption. This vitamin is produced naturally by the skin when exposed to sunlight, and can also be obtained through certain foods and supplements. Vitamin D3 deficiency can lead to problems such as bone weakness, osteoporosis, and rickets in children. Maintaining proper levels of it improves bone strength, muscle function, and overall health. Regular intake of vitamin D3, especially in winter or when there is less sunlight, can be highly beneficial.