Healthy bones are what most individuals associate with Vitamin D. But its role goes much deeper than that. Vitamin D, also known as the "sunshine vitamin," controls calcium and phosphate levels. It plays a role in immune function, mood stability, and even muscle strength.
Do you know your body makes vitamin D when it is exposed to sunlight directly? But the body does not synthesize enough vitamin D, especially for individuals who stay indoors or use sunscreen daily. That is where vitamin D supplements can prove helpful.
Low vitamin D can be attributed to modern living, limited sun exposure, and certain illnesses. Chronic low vitamin D may affect bone density, immune function, and mental well-being. It is for this reason that most people take vitamin D supplements in order to bridge the nutritional gap and maintain health year-round.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that occurs in three forms: D1, D2, and D3. Of the three, two are the significant forms—vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is the kind your skin synthesizes when exposed to sunlight. It is also the best kind for increasing blood levels of 25-hydroxyvitamin D, which is the active form taken in laboratory tests.
In contrast to all other vitamins, your body cannot get enough vitamin D from food alone. There are not many foods with vitamin D as a natural ingredient, such as fatty fish, egg yolks, and liver. Your diet can contribute only 10% of your body's vitamin D needs. For this reason, sunlight and good vitamin D supplements become essential sources.
Vitamin D plays a role in more than 2000 genes and is involved in immune system regulation, mineralization of bones, and neuromuscular function. Once produced in the skin or taken as supplements, vitamin D gets converted to calcidiol by the liver and then to calcitriol by the kidneys. Calcitriol is the active form that attaches to vitamin D receptors in most tissues to regulate several biological processes.
Symptoms of Vitamin D Deficiency
Most do not realize they are deficient, as symptoms are not significant at the start. Nearly 35% of adult Americans are low in vitamin D, and in nursing home residents and hospitalized patients, it reaches 50% to 60%. With the passing time, low vitamin D influences several systems in the body. Common signs include:
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Ongoing illness or infection
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Weakness or no energy
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Weakness or spasms in muscles
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Bone aches, especially in the lower back
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Mood fluctuation, e.g., irritability or low mood
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Delayed wound healing
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Hair loss
Vitamin D receptors are present in virtually all immune cells. Deficiency can thus dampen immunity and enhance susceptibility to respiratory infection.
Increased vitamin D deficiency risk is linked with advanced age, darker skin with more melanin, obesity, and living indoors most of the time. Low vitamin D can be diagnosed by a blood test for 25(OH)D levels. Levels less than 20 ng/mL (50 nmol/L) are deficient. Levels of 20–30 ng/mL are insufficient. Most experts recommend a level greater than 30 ng/mL for optimal health. This deficiency can be addressed by the use of supplements vitamin D.
Benefits of Vitamin D Supplements
As one of the essential vitamins, the vitamin D maintains your health in a number of ways.
1. Maintains Bone Health
Vitamin D helps to absorb calcium and phosphorus, two of the key minerals that keep bones strong. Without enough vitamin D, calcium can't be absorbed from food or supplements, even if you get plenty of it. Over time, this can contribute to weakened bones and an increased risk of fractures, especially among older adults.
A trial found that vitamin D supplements (700–800 IU per day) reduced the risk of hip and non-vertebral fractures in the elderly. A meta-analysis confirmed that combined calcium and vitamin D supplementation protects skeletal integrity in the elderly.
2. Enhances the Immune System
Vitamin D is crucial for the immune system. It helps initiate T cells and macrophages, which are vital in the war against viruses and bacteria. It induces inflammation via immune modulation.
The BMJ published a large meta-analysis study involving over 11,000 participants, concluding that daily or weekly vitamin D supplementation reduces the risk of acute respiratory infections, particularly among those who presented with a severe baseline deficiency.
Recent studies have also linked vitamin D to the outcome of COVID-19 infections. While the evidence is evolving, the low levels of vitamin D are linked to a propensity and severity of any type of viral infection.
3. Keeps Mood and Mental Well-being Intact
Deficits in vitamin D have been linked to an array of mood disorders that include depressed mood and seasonal affective disorder (SAD). This is because, among other things, vitamin D plays a role in the functions of serotonin and the brain.
Several studies have shown that people having low levels of vitamin D are more likely to show symptoms of depression. In a clinical trial of 50,000 IU of vitamin D supplementation every two weeks for eight weeks, researchers were able to raise the concentration of vitamin D levels in subjects with mild to moderate depression. The participants were found to report a decrease in depression severity they felt.
4. Preserves Muscle Strength and Function
Vitamin D maintains muscle fibers and decreases falling incidence among older people. Vitamin D also plays a crucial role in muscle contraction and nerve conduction.
In another study, it was discovered that elderly women who were supplemented with vitamin D had more strength in their lower limbs compared to those with little vitamin D levels. Thus, having an optimal vitamin D can enhance muscle strength and balance, particularly among the elderly.
5. May Help with Heart Health
Evidence-based data claim that vitamin D correlates with cardiovascular health. It's said to lower inflammation, improve blood vessel function, and regulate blood pressure in healthy individuals. Research suggests that insufficient vitamin D levels may translate into a higher risk of hypertension and heart disease. There is a greater probability that sufficient vitamin D levels are related to cardiovascular wellness.
6. Contributes to Healthy Pregnancy Outcomes
Did you know more than 40% of pregnant women lack vitamin D? Vitamin D is important during pregnancy because it helps in maintaining bone health, functioning of the immune system, and cell growth in unborn babies. It also avoids complications such as preeclampsia, small birth weight, or gestational diabetes.
Research shows that appropriate levels of vitamin D are associated with healthy pregnancy outcomes. A good vitamin D supplement taken during pregnancy may be associated with maternal and fetal health benefits. You have to talk with your doctor and ensure you're taking the right supplements to meet increased needs while pregnant.
How Much Vitamin D Do You Need?
Many experts agree that 1000-2000 IU daily is safe and effective for maintaining healthy vitamin D levels, especially for those with limited exposure to sthe un. Some people with severe deficiency might need higher doses for a particular duration, but it must be done with a doctor's supervision.
You may need to supplement regularly in order to attain steady blood levels of at least 30 ng/mL, particularly during winter months or for those whose lifestyles involve being indoors most of the time.
Consumption of very high amounts for quite long periods results in what is called hypervitaminosis D-related toxicity or vitamin D toxicity, though it is uncommon. It is stated by the Endocrine Society that toxicity would occur if intake exceeds 10,000 IU daily for a few months.
Food and exposure to sunlight will never cause toxicity. It arises from excessive supplementation in the absence of monitoring by a health professional. So, always get an expert's advice on supplements to ensure you take the optimal dose that gives health benefits.
How to Choose the Best Vitamin D Supplements?
Choosing the best vitamin D supplement depends on the health goal, dose needed, and type of delivery preferred. Nutriessential has a well-curated collection that meets the entire spectrum of needs from day-to-day maintenance to deficiency corrections.
1. Form: D3 Is More Potent Than D2
Vitamin D3 (cholecalciferol) is absorbed better and stays in the body longer than D2 (ergocalciferol). If you prefer capsules, the Pastore Formulations Vitamin D 2000 is a great choice for consistently supporting health. For a vegan or vegetarian source, use the Trace Minerals Research Liquid Vitamin D3, which is plant-based and in a liquid form.
2. Dosage: Match It to Your Needs
For general maintenance, 1000–2000 IU doses can be sufficient. The Zahler Vitamin D3 1000 IU presents a clean, kosher-certified option. If supplementing for deficiency, higher concentrations like the Bio-Design Vitamin D3 5000 Plus Nat MK-7 or Douglas Laboratories Liquid Vitamin D3 provide up to 10,000 IU per serving. Only a professional can recommend the correct dosage. You may consult with our healthcare practitioner so that you can take the right dosage as per your needs.
3. Absorption: Fat-Based Formulas
Because vitamin D is fat-soluble, it works best when taken with a meal that contains some fat. Liquid products, like Douglas Laboratories' Liquid D3, or softgels, like the Natural Factors Vitamin D3 & K2, increase absorption and offer extra convenience. Another synergistic option, Dr Mercola's liposomal Vitamin D3, also offers increased absorption through its liposomal delivery system.
4. Synergistic Nutrients: D3 with K
Pairing vitamin D3 with vitamin K2 helps direct the calcium to the bones and not to the arteries. The two are compatible and most professionals also suggest they be taken for better support of cardiovascular health. If you want this added protection, consider the Pure Encapsulations Vitamin D3 & K2, which has both in the best MK-7 formulation. Another effective combination is the Life Extension Vitamin D3 with Sea-Iodine, which has the added benefit of iodine to help thyroid function.
5. Without Common Allergens
Products like the Bio-Design D3 5000 Plus are soy-free, whereas Zahler D3 1000 IU is gluten-free and dairy-free. Another hypoallergenic option for sensitive users is Allergy Research Group Vitamin D3 Complete Daily Balance with A and K2.
6. Form of Delivery: Capsules, Softgels, or Liquid
Choose the delivery form most suitable for your lifestyle. Capsules like Kirkman Labs Vitamin D3 4000 IU are perfect for those who prefer measured doses. Softgels like Natural Factors D3 & K2 are easy to swallow, while liquids like Trace Minerals Research Liquid D3 are ideal if you prefer quick absorption or have difficulty swallowing pills.
FAQs
1. Do vitamin D supplements really work?
Yes, vitamin D supplements are effective in raising vitamin D levels in blood, particularly in those who have deficiency. They contribute to bone strength, immunity, and muscle function. Daily vitamin D supplementation has been shown in several studies to be able to replenish the low levels within weeks, while improving health outcomes with time.
2. What is the best vitamin D supplement?
Vitamin D3 (cholecalciferol) is the preferred supplement because it is more readily absorbed and lasts longer than D2 in the body. For healthy adults, 1000 IU to 2000 IU is safe and adequate for daily dosage. It is advisable to choose reputable brands that have been third-party tested and contain minimal additives.
3. How long do Vitamin D supplements take to work?
Depending on the dose, initial status, age, and absorption, it may take weeks to months for a significant level increase using vitamin D supplements. You may feel positive effects in about 1 or 2 weeks, but it may take at least 1 month or longer to raise vitamin D levels in the blood significantly. It is best to consult a physician for treatment if you have a severe deficiency; they can suggest using a higher dose of vitamin D supplement.
4. What are vitamin D supplement side effects?
If taken as prescribed, vitamin D supplements have no harmful side effects. Rarely, overdose may lead to nausea, lethargy, polyuria, or hypercalcemia. Stick to recommended dosages and try to remain under 4000 IU/day. Do check with your doctor for appropriate dosages.
5. Can a calcium and vitamin D supplement be taken together?
Calcium and vitamin D supplements generally work well. Vitamin D increases calcium retention, which is essential for bone strength. Usage of combined supplements becomes even more advantageous in the elderly, menopausal women, and persons with poor nutrition. However, a healthcare provider should guide you through possible side effects, drug interactions, and dosage considerations before taking the supplements.
6. What is the Best Vitamin D Supplement for Women?
In women, especially over age 40 or having little sun exposure, the best vitamin D supplement contains between 1000 and 2000 IU of D3. Some combine it with vitamin K2 and calcium, which can also benefit bones. Choose one that fits you and your situation best. Nutriessential's health expert will help you with selecting the right vitamin D supplement for you.
