Vitamin D3 (Cholecalciferol Benefits) - Role of Vitamin D

What is Vitamin D3?

The role of Vitamin D is to regulate important minerals in the body. These minerals include calcium and phosphate and together they play a vital role in the formation and metabolism of bones. It makes jawbones healthy to strongly hold the teeth.  Vitamin D is a term given to both Vitamin D2 and Vitamin D3. The differences between both are: 

The first one is obtained from plants and the other one is obtained from sunlight and animals. Vitamin D3 absorbs more quickly in the body than vitamin D2. It is three times more potent as compared to Vitamin D2 and more efficient in binding protein receptors in the body. It's vital to maintain normal Vitamin D levels in the body.

                 

Vitamin D3 is actually not a vitamin, it's a hormone that improves intestinal absorption. The function of Vitamin D is to absorb healthy nutrition mainly calcium. The normal Vitamin D levels are 25-hydroxyvitamin D (25(OH)D) is the total serum 25(OH)D level. This figure is considered the best supply of Vitamin D to the body.

Table of Content:

Vitamin D3 (Cholecalciferol) Deficiency Symptoms 

People at Risk of Vitamin D3 (Cholecalciferol) Deficiency 

Vitamin D3 (cholecalciferol) Benefits 

Sources of Vitamin D3 (Cholecalciferol)

Vitamin D3 (Cholecalciferol) and K2

Vitamin D3 (Cholecalciferol) Side effects

Vitamin D3 Injections

Vitamin D3 (Cholecalciferol) for Vegans and Vegetarians

Best Vitamin D3 (Cholecalciferol) Supplements

Vitamin D3 (Cholecalciferol) Deficiency Symptoms:

Vitamin D3 deficiency has multifarious side effects that are as follows:

Pain in Bones and Back:

Vitamin D is good for bones. Inadequate levels of Vitamin D3 in the blood can be an underlying cause of lower back pain and bone pain. Vitamin D3 helps in easing pain in bones. According to a study on more than 9,000 older women, lower back pain is linked to Vitamin D3 deficiency. Sometimes, when the level is too low, severe pain starts in the bones and it diabolically affects body movement.

Catch Infections Often (Poor Immune System):

When anyone often catches viruses or the body takes longer to kill the virus or bacteria then they should check for Vitamin D3 levels in the blood. People having a low level of Vitamin D3 in their blood frequently suffers from cold and flu. Its lower level increases the risk of illnesses and infections. A deficiency in Vitamin D3 causes a poor immune system.

Muscle aches:

Muscle aches can also be associated with Vitamin D3 deficiency and a sign of its lower blood level. A few studies suggest that taking a higher dose of Vitamin D3 can help in easing muscles' pain. The deficiency in Vitamin D3 can lead to arm and leg aches, painful bones, and muscles, or, body aches all over.

Cause Low Mood and Depression:

Vitamin D is good for mood. When we often feel low and depressed then maybe the body needs more Vitamin D3 for the proper functioning of our brain and improves our mood. Also, you can check the post 'Depression and Anxiety: Causes, Symptoms, Treatment' to have more awareness on this topic.

Cancer:

Vitamin D3 deficiency is also contributed to certain types of cancer like breast cancer, colorectal carcinogenesis, ovarian cancer, and prostate cancer.

Diseases in the Heart:

A growing number of studies show that a low blood level of Vitamin D3 in the body for a long can give diseases in the heart like heart attacks, peripheral arterial disease (PAD), and congestive heart failure. This deficiency is also linked to high blood pressure and blood sugar levels that can contribute to heart diseases.

Cognitive disorder:

Cognitive disorder in adults is associated with a deficiency in Vitamin D3 hormones. This disorder includes Dementia, developmental disorder, motor skill disorder, Amnesia, and substance-induced cognitive impairment. 

Weight gain:

An adequate amount of Vitamin D3 level in the blood helps in controlling weight gain. Though it doesn't aid in weight loss when you're not living a healthy lifestyle, however, having a low level of it can cause weight gain. An adequate level of Vitamin D and weight loss are linked. Avoid high-calorie foods and if you are struggling with losing weight, check the post, '9 Quickest Ways to Lose Weight [Naturally]'.

Asthma in children:

This is necessary to know that the severity of childhood asthma and incidences can be one of the causes of deficiency in Vitamin D3. The normal vitamin levels in the blood reduce lung infections in children or asthma in children.

Hair Loss:

Only a few people know that thinning hair or hair falling out in women is caused by a deficiency in Vitamin D3 in the body. Some studies find that Alopecia areata is linked with a deficiency in Vitamin D3. Improving diet can have a significant effect on hair health and you can also check out the amazing 'Homemade Hair Mask for Dry & Damaged Hair' for beautiful healthy hair.

Keep in mind that male pattern baldness or female pattern baldness, PCOS hair loss, thinning crown, or bald patches on the head can be caused by underlying health conditions or can be genetic. Receding hairline in men is common so discuss these issues with the doctor for a better understanding of the condition.

People at Risk of Vitamin D3 (Cholecalciferol) Deficiency:

People who are in the high-risk category should take Vitamin D3 Supplements daily throughout the year. Below is the list of people having a high-risk factor of Vitamin D3 deficiency:

• Those who don't often do outdoor activities or are bound to stay indoors.
• Cover up most of the body parts when outdoors.
• Having dark skin.
• Having a poor diet.
• Infants and children aged under 5 years
• Aged over 65 years.
• Pregnant or breastfeeding women
• Obese people (Vitamin D3 is fat-soluble and get trapped in the fatty tissues - can't be used as it should be)

Vitamin D3 (cholecalciferol) Benefits:

Vitamin D3 (Cholecalciferol) Improves Poor Immune System:

A deficiency in vitamin D3 results in a poor immune system. Anti-inflammatory properties are found in activated Vitamin D3 hormones that help in improving immunity. According to researchers, vitamin D3 plays a vital role in boosting our immune system. It activates the immune system's T cells that are responsible for immune response. Vitamin D3 helps in fighting infections so people having low Vitamin D3 levels are more prone to infections and illnesses. 

Other factors are also involved in a weaker immune system. It can be chronic health conditions or simply an indolent lifestyle that can badly affect immunity. For more information on how to boost immunity, Check the post, 'How to Boost Immune System Naturally'.

Vitamin D3 (cholecalciferol) Improves Hair & Skin:

Vitamin D3 is a beauty secret of beauty experts. According to new research, Vitamin D3 is good for both hair and skin. It strengthens skin protection and boosts the immune system which fights any inflammation. People having a lower level of vitamin D3 are prone more to skin conditions like eczema. Skin sweating is one of the symptoms of vitamin D3 deficiency that makes skin dry and itchy.

Vitamin D3 increases the production of new follicles thus the production of new hair. Hair follicles are tiny pores from where hair grows. A lower level of vitamin D3 causes hair to fall because lower levels can cause alopecia (A condition that causes baldness).

Vitamin D3 (Cholecalciferol) helps in Decreasing Cells Division:

Vitamin D3 encourages normal cell growth by stimulating the production of protein in the body. These proteins stop the multi-production of cells that can result in cancer thus hindering cell division. Calcitriol in vitamin D3 protects from the growth of cancerous cells and decreases the process of cell division which is associated with cancer.

Vitamin D3 (Cholecalciferol) helps in Maintaining Healthy Bones and Teeth:

Vitamin D3 is good for bones' health. The lower the level of vitamin D3 higher the risk of weaker bones. It helps the intestine in absorbing calcium which is vital in keeping bones healthy. The right level of vitamin D3 in the body avoids early symptoms of knees, joints, or back pain. The bad news is vitamin D3 doesn't improve bone density which reduces with the age.

Bacteria harm teeth. Vitamin D3 improves teeth resistance to fight bacteria. Calcium is important in making jawbones healthy, vitamin D3 helps in absorbing calcium thus essential for good oral health.

Vitamin D3 (Cholecalciferol) for Pregnancy:

During pregnancy, it's good to take 10 micrograms of Vitamin D3 or Vitamin D daily as women's immune system is weaker during this time, and taking enough Vitamin D3 is good for the health of both - the mum and the newborn.

Vitamin D helps in getting a baby enough calcium and phosphate which is vital for his/her development. A low level of Vitamin D during pregnancy may result in premature childbirth or asthma in children. Sometimes it's also linked to miscarriages. 

Vitamin D3 (Cholecalciferol) for Anxiety and Depression:

Vitamin D3 plays a vital role in a healthy nervous system. Vitamin D3 is good for the brain and in lowering seasonal depression. 

The lower the level of Vitamin D3 the higher the rate of low mood. Feeling low can be a sign of depression. Anxiety is also linked to it; It's reported that many patients having anxiety and depression have a low level of Vitamin D3 in the body. 

There are also many other factors that can cause anxiety and depression. If interested, learn more about 7 Mental Health Tips That are Approved by Therapists.

Both NHS or Private healthcare for employees covers Mental healthcare plans. It costs around £150 -£400 for initial consultation or assessments. It may be covered by insurance or will be free of cost on NHS. Also, you can talk to a therapist online anonymously or choose betterhelp online counseling or a service of your choice.

Vitamin D3 (Cholecalciferol) and Menopause:

After a few years of menopause, bones start getting weaker. For keeping bones healthy (for a long) it's advisable to take an adequate dose of Vitamin D3.

For women over 50, the daily recommended dose of Vitamin D3 is 2000 IU. The best ways to get enough Vitamin D3 are dairy products, sunlight, and supplements. There are different types of HRT available to support the Menopause phase in women.

Vitamin D3 Benefits for the Lung:

Vitamin D3 deficiency is poor for lung health as it badly affects respiratory function, especially in middle-aged adults. Vitamin D3 aids in the development of the lungs and strengthens respiratory muscles. It improves the immune response to respiratory pathogens or viruses.

Early signs of interstitial lung disease can be caused by a low blood level of Vitamin D. 

Sources of Vitamin D3 (Cholecalciferol)/Where to Get Vitamin D3:

Your skin can absorb vitamin D3 through sunlight but make sure to avoid sunburns. Always, use sun cream to protect your skin. You might think that sun cream also blocks vitamin D3 but it's not completely true. Even after wearing sun cream, your body can absorb some amount of vitamin D3 from sunlight.

From March till September, our body can absorb all the required amount of Vitamin D3 from the sunlight so it's important to plan outdoor activities in the summer. However, from October to February make sure to add foods in the diet containing vitamin D3 or start taking supplements after consulting with a doctor.

There are different factors involved in the absorption of Vitamin D3 from sunlight to the body. It depends on skin colour, body part exposure, and duration. Dark skin people take longer to produce Vitamin D3 than lighter skin people. They need more exposure to sunlight to meet the required amount and this category includes people of African origin, African-Caribbean origin, and South Asian origin. Also, the more body exposure and duration in the sunlight, the more absorption of Vitamin D3 but don't burn the skin and try to avoid going out without sunscreen from 11 a.m. to 3 p.m. 

Vitamin D3 foods are animal products like oily fish and eggs. You can also add red meat, liver, and fortified foods like breakfast cereals to your diet. 

Taking Vitamin D from the tanning bed is not a good option and should be avoided. Always try natural ways to absorb Vitamin D.

Vitamin D3 (Cholecalciferol) and K2:

Vitamin D3 improves calcium absorption in the body and Vitamin K regulates calcium - promotes the calcification of bone. Vitamin D3 ensures calcium level in the blood is enough to meet the body's demands but it's not only Vitamin D3 responsible for so here Vitamin K steps in.

There are supplements available in the market that include Vitamin D3, Vitamin K2, and Calcium. Together they help in keeping bones healthy and strong. Vitamin K2 helps in the absorption of calcium in the bones with the help of Vitamin D3.

Vitamin D3 (Cholecalciferol) Side effects:

Vitamin D3 has generally no side effects when taking the right dose. A high Vitamin D3 dose shoots calcium levels in the body. Taking higher doses give queasy feelings, frequent urination, feeling thirsty, dizziness, and headache. Also, overdosing on Vitamin D3 by exposing yourself to sunlight for a longer duration can burn the skin.

Vitamin D3 Injections:

A severe Vitamin D3 deficiency causes severe pain in the back and bones. Vitamin D3 injections are recommended for patients having significantly low vitamin D3 levels. This injection boosts the immune system and patient relief from pain fastly. The injection dose is depended on the condition. Usually, 3 doses of Vitamin D3 injections are recommended per week. GP takes a blood test to ensure the right dose of Vitamin D3 for the patient.

Vitamin D3 Foods (Cholecalciferol) for Vegetarians and Vegans:

It's a bit hard to say that Vitamin D3 is for vegans and vegetarians because it comes from animal products. But Vitamin D3 that's driven from sheep's wool can be taken by both vegetarians and vegans because sheep's wool goes through several processes to achieve the chemical product 'cholecalciferol'. Check more detail in the post, Is Vitamin D3 Suitable for Vegans and Vegetarians.

What should be a recommended Amount of Vitamin D3 Daily Dose?

It's recommended to take 1000-4000 IU daily. If you live in a colder region where you don't get enough sunlight for making vitamin D3 then take supplements. Overexposure to sunlight can result in sunburn so care should be taken and apply suncream before exposure. 
Are you sure, you're taking the right type of vitamin D? Check it in this post.

Best Vitamin D3 (Cholecalciferol) Supplements:

Those who live in colder regions where it is hard to get enough sunlight in the winter can take supplements. Everyone can take 10 microgrammes of Vitamin D3 daily dose, however, ask a doctor if you have underlying health conditions, especially chronic kidney disease. Don't overdose on Vitamin D dosage.

There are varieties of Vitamin D3 supplements available in the market. Choosing the right supplements not only help in giving better result but also recovers patients quickly. Here, I am sharing a post in which there are the 11 best Vitamin D3 supplements according to the ranking. Check the post, 'Ranking the best Vitamin D supplements of 2019'.

Bottom Line:

Vitamin D3 has multifarious benefits. It's good for skin, hair, and overall health. For a better immune system, adding foods having Vitamin D is a good option. Those who catch infections quickly should take a proper diet or add Vitamin D supplements. Skin condition- eczema and hair fall are linked to a low level of Vitamin D3. It's also good for strong bones and teeth. Pregnant women should take a proper dose of Vitamin D for good baby development and avoid the risk of early childhood asthma.

Vitamin D tests can be get on the NHS or in private healthcare. It tends to cost around £36 and may be covered by insurance.

Disclaimer: 

Every human is different. It's not 100% guaranteed that every product suits everyone or that everyone has a similar treatment result. So for applying anything on the skin first do a patch test on the wrist, especially for people with sensitive skin. Only carry on with the product when there are no side effects of it. Don't take any supplements without reading the information on the leaflet or without consulting a doctor.

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