Maintaining a healthy vitamin and mineral intake ensures your body can function properly and keeps you feeling your best. Vitamin D3, also known as cholecalciferol, helps build strong bones and supports the immune system.
Vitamin D3 and Its Properties
It’s a common vitamin that helps your body absorb calcium and is essential for bone health. In recent years, it’s also been associated with many other benefits, including lower blood pressure and a reduced risk of some types of cancer. The Institute of Medicine’s current recommended daily allowance (RDA) for vitamin D is 600 IU per day, with a maximum of 4000 IU. Deficiency of Vitamin D3 leads to irritability, mood swings, bones becoming fragile and prone to fracture (osteoporosis), headaches, dry skin, and itching or a rash that doesn’t respond to treatment.
Sources of Vitamin D3
Salmon, mackerel, milk, and milk products are high in Vitamin D3. Other vitamin D3 sources include egg yolks, beef liver, and fortified cereals. But if you’re not a big fan of fish or eggs, don’t worry – getting enough vitamin D3 is as easy as spending a few minutes outside on a sunny day. Just be sure to wear sunscreen (SPF 30 or higher) while you do it!
For those who can’t remain in the sun for long, it’s recommended that you take 1,000 to 2,000 IU daily. Check with your doctor before adding vitamin D to your diet, and be sure not to exceed 5,000 IU per day. You should also stay clear of vitamin D3 supplements if you have osteoporosis. Despite its benefits, vitamin D3 can be difficult to get from a healthy diet. Those living in northern latitudes may not have access to fresh fruits and vegetables year-round, which means they must rely on vitamin supplements to ensure that their body is getting adequate amounts of vitamins each day.