What is Vitamin D3?

Known as the Sunshine Vitamin, Vitamin D3 produces naturally when your skin comes in contact with sunlight. However, other than the natural source, it is also found in a lot of food items. D3, which is classified as a vitamin transforms itself cleverly into a hormone in the body which then circulates in the blood to ensure the absorption of phosphorus and calcium.

It has a lot of vital functions. We have listed down some of the major benefits of Vitamin D3 to make you understand why it is important to include in your diet.

Health Benefits of Vitamin D3

1. Helps in Making your Bones Stronger

It plays a crucial role in regulating the amount of calcium in the body which further maintains phosphorus levels in the blood. Both calcium and phosphorus are actively responsible for keeping your bones healthy. This type of vitamin is required by the intestines in the body to absorb calcium which will otherwise excrete from the body.

2. Reduces the Risk of Diabetes

A lot of observational studies suggest that there is an inverse relationship between type 2 diabetes risk and blood concentrations of vitamin D3 in the body. An insufficient amount of this vitamin may induce negative effects on glucose intolerance and insulin section. 

3. Reduces the Risk of Influenza

According to a study, children and adults who consume vitamin D3 during the winter months have a 40% reduces the risk of catching a cold and getting flu.

4. Helps in Preventing Cancer

It is extremely vital for the growth of cells in the body and the communication that takes place between the cells. It has been suggested by a few studies that the hormonally active form of Vitamin D3 which is calcitriol, reduces the progression of cancer. And, also slow the development and growth of new blood vessels in the cancerous tissues, reduces cell metastases, proliferation, and enhances the death of cancer cells.

It influences 200 human genes which may experience impairment if there is a deficiency of the same in the body. 

5. Healthy for Infants

Infants if given a sufficient amount of Vitamin D3, experience normal blood pressure, and have lesser chances of incurring atopic childhood diseases, skin disease, allergic reactions, and more. It is also considered to be a vital supplement for children who have asthma.

6. Induces Healthy Pregnancy

Higher levels of vitamin D3 in pregnant women protect them from various diseases such as preeclampsia, gestational diabetes mellitus, bacterial vaginosis, and more. They may also encounter a food allergy.

You May Also Like: Top 10 Benefits and Uses of Apple Cider Vinegar

Vitamin D3 Rich Foods

Vegetarian Foods

1. Mushrooms

The only plant source of vitamin D3 is mushrooms. Mushrooms tend to synthesize this vitamin as and when they are exposed to sunlight. Mushrooms’ 100-gram serving packs around 2300 IU.

2. Fortified Foods with Vitamin D3

For the people who are vegetarian or do not like fish and other seafood dishes, certain brands sell foods that have fortified with vitamin D3. These food items do not contain naturally; however, after being fortified work just the same. Some of them include:

  • Cow’s milk
  • Soya milk
  • Cereal and oatmeal
  • Orange juice

Non-Vegetarian Foods

1. Salmon

It is a fatty fish and can be consumed wild as well as farmed. A 100 grams of serving of salmon is composed of around 360 IU to 685 IU.

2. Herring and Sardines

Herring is also a kind of fish that can be eaten canned, pickled, smoked, and even raw. A fresh herring serving of 100 grams contains about 1628 IU. Even a pickled herring compiles around 680 IU of the same.

3. Cod Liver Oil

If you are not a massive fan of fish, then cod liver oil is here to save the day! One teaspoon of cod liver oil contains around 450 IU of vitamin D3. This is a great option for children who have a deficiency as they may not be able to eat fish. Cod liver oil is also a rich source of vitamin A which can be toxic if taken in surplus amounts. So, make sure that you do not consume too much.

Some other options include canned tuna, shrimp, oysters, and egg yolks.

Vitamin D3 Deficiency Symptoms

The deficiency of Vitamin D3 in your diet can have a lot of adverse effects on your health. Here are some of the symptoms:

  1. Getting sick quite often
  2. Getting an infection often
  3. Impaired wound healing
  4. Painful back and bones
  5. Pain in the muscles
  6. Fatigue
  7. Depressed mood
  8. Hair loss

Long Term Effects of Vitamin D3 Deficiency

Having deficiency for a long time may affect your health and cause severe consequences which include:

  1. Chronic fatigue syndrome
  2. Diabetes
  3. Depression
  4. Obesity
  5. Hypertension
  6. Osteoporosis
  7. Fibromyalgia
  8. Neurodegenerative diseases including Alzheimer’s disease

Ideal Vitamin D Level

Less than 10 NG/ML Severe deficiency
10 to 24 NG/ML Moderate Defeicincy
25 TO 80 NG/ML Optimal level
MORE THAN 80 NG/ML Possibibility of Toxicity

NOTE: When you consume 100 IU or 2.5 mcg per day of Vitamin D3, your blood level increases by 1 ng/ml or 2.5 nmol/L.

Vitamin D3 Dosage According to Your Concerns

  • If you have vitamin D deficiency then 50,000 IU per week for 6-12 weeks
  • If you experience bone loss due to use of corticosteroids then 0.25-1.0 mcg/day for 6 to 36 months
  • For the treatment and prevention of osteoporosis 400-1000 IU/day of vitamin D
  • For bone loss caused by hyperparathyroidism 800 IU/day for three months
  • For heart failure or heart disease 800 IU/day for three years
  • For the prevention of respiratory tract infections 300-4000 IU from 7 weeks to 3 months
  • Multiple sclerosis (MS) treatment 400 IU/day 
  • For treating tooth loss in adults 700 IU/day for three years
  • In the form of shot for vitamin D deficiency: 600,000 IU
  • For resolving respiratory tract infections 1200 IU/day till the infection is treated.

Supplements for Vitamin D3

Sometimes, natural sources of vitamin D may take time to show effect. Thus, supplements are prescribed to people who need immediate or faster results due to deficiency or other reasons. Here are some of the vitamin D3 supplements that you can take:

  • HealthVit Vitamin D3-5000 IU & Vitamin K2-100mcg Capsule
  • Uprise-D3 60K Capsule
  • VD3 60K Sachet
  • HealthKart Calcium with Mag Zinc & Vit D3


Vitamin is quite essential and has a lot of health benefits as well. You must indulge in such vitamin for a healthy body. 

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.