Vitamin D3: Health Benefits, Sources, and Deficiency Causes

Vitamin D deficiency affects almost half of all U.S. adults, leaving many at risk of poor bone health and weakened immune defenses. 

Vitamin D3 is a powerful form of vitamin D that the body naturally produces when exposed to sunlight and can also be found in certain foods, particularly animal sources.

Let’s look at the profound health benefits of maintaining optimal vitamin D3 levels and learn about the best natural sources of this essential nutrient.  

What is vitamin D3?

Vitamin D is produced when the skin is exposed to sunlight, which explains why it’s commonly called the sunshine vitamin. 

Sunlight contains ultraviolet B (UVB) radiation that can penetrate the skin and trigger biochemical reactions that convert pre-vitamin D into active vitamin D3.

How much vitamin D is produced in response to sun exposure depends on many factors. 

Older individuals and those with darker skin pigmentation may not generate enough vitamin D even if exposed to adequate sunlight. This leaves the elderly and people with darker skin tones at risk of vitamin D deficiency. 

“Vitamin D3 is a fat-soluble vitamin that’s primarily stored in fat cells and the liver,” explains Dr. Berg. “While the body tends to store enough vitamin D to compensate for short periods without UVB radiation, limited sun exposure for prolonged time will lead to vitamin D insufficiency.”  

Watch the video below to learn how much vitamin D you need to maintain a healthy body. 

How is vitamin D3 different from vitamin D2?

Vitamin D naturally occurs as vitamin D2, also known as ergocalciferol, and vitamin D3, or cholecalciferol. 

Vitamin D3 is produced in response to sunlight and can be found in a few food sources, including fatty fish, egg yolks, and beef liver. In contrast, vitamin D2 is primarily found in UVB-exposed mushrooms and yeasts. 

Although vitamins D2 and D3 are structurally similar, vitamin D3 is easily absorbed, significantly more effective, and can be stored in the body for longer periods, making it the preferred form of vitamin D. 

A study published in The Journal of Clinical Endocrinology and Metabolism states, “D3 is approximately 87% more potent in raising and maintaining serum vitamin D concentrations and produces a two to threefold greater storage of vitamin D than D2.”

Four health benefits of vitamin D3

Vitamin D is vital for health and regulates calcium balance, nerve signal transmission, immune defenses, and neurotransmitter production.

This fat-soluble nutrient plays such a fundamental role in various physiological functions that many scientists argue it should be classified as a hormone to emphasize vitamin D’s importance and the need to maintain optimal levels.  

Here are four health benefits of vitamin D3.

1. Improves bone health 

Vitamin D helps the body absorb calcium, an essential mineral necessary for developing strong bones and maintaining skeletal health. 

Without adequate vitamin D levels, only a small percentage of dietary calcium can be absorbed, significantly increasing the risk of calcium deficiency and associated health problems. 

Due to its role in maintaining calcium balance, vitamin D3 directly supports bone strength and contributes to proper skeletal functions.

2. Supports a strong immune system 

Vitamin D3 stimulates the activity of white blood cells, including T-cells, Natural Killer cells (NK), and macrophages. These cells are the body’s primary defense against microbial infections and diseases. 

Vitamin D also helps balance the ratio of immune cells, which strengthens not only immunity but also supports more balanced immune and inflammatory responses. 

Research published in the Journal of Investigative Medicine highlights vitamin D’s importance for immune cell functions and underscores its role in both adaptive and innate immune responses. 

3. Promotes cardiovascular health 

A study published in Current Treatment Options in Cardiovascular Medicine found that individuals with low vitamin D status appeared at greater risk of cardiovascular disease.

Vitamin D is believed to help improve endothelial function, which is crucial for maintaining healthy blood vessels and optimal blood pressure regulation. 

Lack of adequate vitamin D is linked to endothelial dysfunction, a condition characterized by vascular damage and a narrowing of vessels, both prime risk factors for atherosclerosis and heart disease. 

4. Supports mental health 

Poor mental health can develop due to a complex interplay of underlying imbalances and nutrient deficiencies, and certain vitamins may help alleviate stress and anxiety.  

Vitamin D has been found to influence various areas of the brain and promote the production of serotonin, a key neurotransmitter that regulates moods.

Vitamin D deficiency has been associated with poor mood regulation, which may explain why mood disorders often develop during winter when adequate sunshine exposure is limited. 

How much vitamin D3 do you need?

Vitamin D3 plays an essential role in a wide range of physiological functions, and low vitamin D levels can have serious health consequences.

Recommendations by the National Institutes of Health (NIH) suggest that adults require between 600 and 800 IU of vitamin D daily. However, this may not be enough to significantly increase blood vitamin D levels in those with severe deficiency. 

In fact, research published in StatPearls found that it may require between 5000 and 10,000 IU of vitamin D3 daily to prevent deficiency, especially in individuals at increased risk of low levels. 

Vitamin D requirements can vary widely depending on factors like age, overall health, medication use, lifestyle habits, and the amount of time spent in the sun, making it challenging to assess individual needs accurately.

A simple blood test from a healthcare provider can help determine vitamin D status and whether dietary or lifestyle adjustments may be needed to maintain healthy levels.

Symptoms and causes of vitamin D deficiency 

Because vitamin D plays a crucial role in various essential physiological functions, low levels of this essential nutrient can lead to a wide range of health issues.

Common symptoms associated with vitamin D deficiency include:

• Muscle weakness
• Bone pain
• Frequent infections
• Skin issues
• Hair loss
• Mood changes
• Sore gums 

While lack of adequate UVB exposure remains the leading cause of vitamin D deficiency, various dietary and lifestyle factors can also contribute to low levels. 

These include a diet low in vitamin D-rich foods, limited outdoor activity, living in northern latitudes, and having darker skin, which reduces vitamin D synthesis. 

In addition, conditions that affect digestive processes, such as celiac disease or inflammatory bowel disease (IBD), can make it difficult for the body to maintain healthy vitamin D stores without consistent sun exposure and adequate dietary intake.

Research published in The American Journal of Clinical Nutrition found a relationship between vitamin D status and body composition, meaning that those with excessive body weight often have lower circulating levels of vitamin D. 

It’s believed that vitamin D, which is fat-soluble, can be sequestered in fat tissue, making it less available for use by the body. Therefore, individuals with higher body fat percentages may require more vitamin D to achieve and maintain optimal levels.

Sources of vitamin D3

The most natural way to maintain healthy vitamin D3 levels is by exposing your skin to sunlight for 10 to 30 minutes several times a week.

However, geographical locations with latitudes higher than 42° north of the equator lack adequate UVB radiation, especially during the winter months, leaving large proportions of the population at risk of insufficient vitamin D status.  

This highlights the importance of consuming plenty of dietary sources of vitamin D3, such as oily fish, organ meats, and egg yolks. 

While these foods typically contain only small amounts, regularly including them in your diet can contribute to maintaining healthy vitamin D levels, especially when combined with sensible sun exposure.

Key takeaways 

Vitamin D is crucial for physical health and mental well-being, and a deficiency can lead to skeletal issues, poor immune responses, and impaired mood regulation.

To achieve and maintain optimal vitamin D levels, it’s crucial to prioritize regular, safe sun exposure and include plenty of vitamin D-rich foods, such as fatty fish, egg yolks, and organ meats. 

Supporting a healthy body weight through balanced nutrition, physical activity, and managing any conditions that affect nutrient absorption can also play a key role in maintaining adequate vitamin D status.

FAQ 

Sources

1. https://academic.oup.com/jcem/article/96/3/E447/2597204 
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC3166406/ 
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC3449318/ 
4. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ 
5. https://www.ncbi.nlm.nih.gov/books/NBK532266/ 
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC2728638/