Vitamin D3, even known as sun vitamin, is a fat -soluble vitamin that is essential for the maintenance of strong bones, healthy teeth and a robust immune system. It is produced by the body as a reaction to sunlight and is also included in some foods and nutritional supplements. In this article we discuss the advantages of vitamin D3, the best sources for vitamin D3 and the recommended daily dose.
Advantages of vitamin D3
Vitamin D3 has numerous health benefits, including:
Strong bones: Vitamin D3 is essential for the recording and recycling of calcium and phosphorus in the body. These minerals are necessary for the preservation of healthy bones and teeth. Vitamin D3 helps to prevent osteoporosis and broken bones, especially in older adults.
Support of the immune system: Vitamin D3 Supports the immune system by reducing inflammation and improving the function of white blood cells. It can also help prevent infections and autoimmune diseases.
Mood and mental health: Vitamin D3 can improve the mood and relieve symptoms of depression and anxiety. It is believed that it plays a role in regulating the mirror of neurotransmitters such as serotonin and dopamine in the brain.
Heart health: Vitamin D3 can reduce the risk of cardiovascular diseases by reducing blood pressure, reducing inflammation and improving insulin sensitivity.
Best sources for Vitamin D3
Sunlight: The body can produce vitamin D3 when the skin is exposed to sunlight. However, the amount of produced vitamin D3 depends on factors such as skin color, time of day, season and place. Experts recommend exposing each other two to three times a week 10-30 minutes of the sun on their arms, legs or face, without sunscreen.
Food: Vitamin D3 occurs naturally in fat fish such as salmon, tuna and mackerel as well as in egg yolk and beef liver. Some foods such as milk, muesli and orange juice are also enriched with vitamin D3.
Additions: Vitamin D3 supplements are available in the form of pills, capsules or drops. It is important to choose a dietary supplement that contains vitamin D3 (cholecalciferol) instead of vitamin D2 (ergocalciferol), since vitamin D3 increases the vitamin D level in the blood more effectively.
Recommended daily dose
The recommended daily dose of vitamin D3 varies depending on age, gender and health. The Institute of Medicine (IOM) recommends the following daily intake of vitamin D3:
Infants 0-12 months: 400-1000 IE/day
Children 1-18 years: 600-1000 IE/day
Adults 19-70 years: 600-800 IE/day
Adults over 70 years: 800-1000 IE/day
However, some experts suggest that higher doses of vitamin D3 (up to 4000 IE/day) may be necessary to maintain an optimal vitamin D level in the blood.
Vitamin D3 is a vital nutrient that plays many roles in maintaining good health. It is important to consume enough vitamin D3 through sunlight, food or nutritional supplements in order to prevent deficiency symptoms and to support the immune system, bone health and general well -being. If you have concerns about your vitamin D3 mirror, talk to your doctor about tests and additions.