Tara McPherson Corporate Wellness Team Lead View Bio

Vitamin D is a fat-soluble vitamin essential for calcium absorption and bone health. It may also improve resistance to certain diseases. As such, vitamin D supplementation is prevalent in the United States, with 20% of adults taking a dietary supplement containing this vitamin.

Explores the importance of vitamin D and discusses vitamin D3 supplements.

The Importance of Vitamin D
The National Institute of Health recommends 400 international units (IU) for infants under 1 year old, 600 IU for people ages 1-70, and 800 IU for individuals aged 71 and older. Vitamin D deficiency symptoms may include bone pain, frequent illness and fatigue. A blood test is the only way to determine if someone has a vitamin D deficiency. At-home tests are available, but a health care professional can offer personalized guidance and support.

While vitamin D is vital for building and maintaining healthy bones, it also regulates other cellular functions. Its inflammatory and antioxidant properties support immune health, cognitive health and muscle function. Research also supports that vitamin D may improve resistance to certain diseases, such as multiple sclerosis, high blood pressure, heart failure, stroke, influenza and COVID-19.

Vitamin D Sources
There are multiple forms of vitamin D, with D2 (ergocalciferol) and D3 (cholecalciferol) being the most important. The vitamin D2 supplement is plant-derived, whereas D3 typically comes from animals.

There are several ways that your body can get more vitamin D, including the following:
• Sunlight – Your skin can produce vitamin D when exposed to UVB rays. However, various factors, such as skin tone, age, geographical location, sunscreen and clothing—can impact the process.
• Diet—Fatty fish, seafood and egg yolks are rich natural food sources of vitamin D. Mushrooms are the only vegetarian source of this nutrient. Because few foods naturally contain high vitamin D levels, the nutrient is often added to staple goods. Common vitamin D-fortified foods include milk, yogurt and cereals, so check the ingredient lists.
• Supplements—Vitamin D dietary supplements come in various forms, including gummies, tablets, powders, drinks and energy bars.
• Prescriptions—Some doctors may prescribe patients to take over-the-counter vitamin D supplements. Prescription-strength vitamin D contains a higher dose. Commonly prescribed medications are Drisdol and Calciferol.

Vitamin D3 Supplements
Vitamin D3 supplements can be particularly useful for individuals with limited sun exposure or dietary intake. Research suggests that D3 may be more effective at raising and maintaining overall vitamin D levels than D2 supplements. As such, doctors often recommend D3 to those who need vitamin D supplements.

Vitamin D3 supplements are taken by mouth as directed by a doctor or pharmacist. Forms of these supplements include capsules, gummies, liquid products, powders, and dissolving or chewable tablets. Since vitamin D is fat-soluble, it’s best absorbed with a meal with some fat. Vitamin D usually has no side effects at average recommended doses, so it’s crucial to contact your doctor immediately if you experience anything unusual.
It’s important to purchase high-quality supplements that have been independently tested. Nutritional supplements aren’t regulated in the United States, which can negatively impact supplement quality.

While dietary supplements, including vitamin D3, can be beneficial, they can cause harm when used unnecessarily. For this reason, the U.S. Food and Drug Administration recommends that all consumers consult their doctor or pharmacist before taking supplements. It is possible to get too much vitamin D. When you overdose on vitamin D, calcium builds up in your blood. This condition, known as hypercalcemia, can cause nausea, vomiting, weakness, decreased appetite, constipation and frequent urination. Vitamin D toxicity also has the potential to progress to irregular heart rhythms, kidney stones and even kidney failure.

For More Information
Talk to a health care professional to learn more about vitamin D and other essential nutrients. They can check your body’s vitamin D levels and help you determine if dietary supplements are right for you.