Vitamin D3: what it is for, sources (and recommended amount)

Vitamin D3 is a vitamin responsible for balancing calcium and phosphorus levels in the blood, maintaining the health of bones and teeth. In addition, it also has an immunomodulatory and neuromuscular effect, helping to strengthen the immune system and improving strength and balance.

Vitamin D3, or cholecalciferol, can be found in foods such as eggs, milk or fish, but is also produced by the skin through exposure to the sun’s ultraviolet rays.

In situations of low intake of foods that are a source of vitamin D, little exposure to sunlight or health problems such as osteoporosis and Crohn’s disease, the use of vitamin D3 supplements may be recommended by a doctor or nutritionist.

What is it for

The main functions of vitamin D3 are:

1. Strengthen the immune system, as it has immunomodulatory properties, increasing the body’s defense against some diseases;
2. Help prevent the emergence of cancer, because it balances the process of cell multiplication and division;
3. Maintain adequate levels of calcium and phosphorus in the body, participating in the development and maintenance of the health of bones and teeth;
4. Improve strength and balance, because vitamin D3 participates in the production of proteins and muscle contraction, improving agility and preventing falls;
5. Help prevent diabetes, as it acts on the pancreas, balancing the production of insulin, the hormone responsible for controlling blood glucose levels;
6. Balance blood pressure, as it controls muscle cells, heart contraction and inhibition of renin, an enzyme responsible for increasing or reducing blood pressure.

In addition, vitamin D3 also participates in the production of keratin, a protein that helps protect and maintain skin and hair hydration.

Difference between vitamin D2 and D3

Vitamin D2, known as ergocalciferol, is found only in some plants and fungi, such as mushrooms and yeast. Additionally, this type of vitamin D is also found in supplements and fortified foods.

Vitamin D3 is produced by the skin through exposure to sunlight. Furthermore, this vitamin is also found in foods of animal origin, such as eggs and milk, and in some supplements. It is believed that this form is the one that maintains adequate levels of vitamin D in the body better and for longer.

Where to find

Vitamin D3 is obtained mainly through exposure of the skin to ultraviolet B (UVB) rays from the sun. Therefore, it is recommended to stay exposed to the sun 2 to 3 times a week, for 15 minutes, in the case of people with lighter skin, and from 30 minutes to 1 hour, in the case of people with darker skin, without the use of sunscreen on arms and/or legs. However, you should always apply sunscreen to your face.

In addition, vitamin D3 is also found in foods of animal origin, such as butter, eggs, milk and dairy products, and seafood. See other foods rich in vitamin D3.

Recommended quantity

The recommended intake of vitamin D per day, including vitamin D2 and vitamin D3, varies according to age and stage of life. People aged 1 to 70 need to consume 15 mcg of vitamin D per day, for example. Know the amount of vitamin D recommended per day for each person.

When to use supplements

Vitamin D3 supplements may be indicated to prevent or treat some conditions related to low intake, increased needs or difficulty in absorbing this vitamin, such as:

• Low levels of vitamin D in the body;
• Crohn’s disease;
• Celiac disease;
• Osteomalacia and rickets;
• Osteoporosis;
• Treatment of psoriasis;

Vitamin D3 supplements can be found in pharmacies in the form of capsules or drops and the recommended amount varies depending on age and the condition being treated.

To treat vitamin D deficiency, your doctor or nutritionist may recommend 2000 IU of vitamin D3 per day for adults, for example. For the prevention of osteoporosis, the use of 800 to 1000 IU of vitamin D3 per day may be indicated. Learn more about vitamin D supplements.

However, excessive intake of vitamin D3 can cause symptoms such as nausea, vomiting, changes in heartbeat and mental confusion. Therefore, the use of this supplement should only be done under the guidance of a doctor or nutritionist.