August 02, 2024

Vitamin D3

What is Vitamin D3?

Vitamin D3 (cholecalciferol) is a fat-soluble vitamin vital for many bodily functions. Synthesized in the skin upon exposure to sunlight (UVB rays), it is also available through certain foods and supplements. Vitamin D3 is more effective than D2 (ergocalciferol) in raising and maintaining vitamin D levels in the blood.

What are the Benefits of Vitamin D3?

  • Bone Health: Enhances calcium and phosphorus absorption, promoting strong and healthy bones.
  • Immune Function: Modulates immune responses and may reduce the risk of autoimmune diseases.
  • Mood and Mental Health: Linked to improved mood and may alleviate symptoms of depression.
  • Cardiovascular Health: Supports cardiovascular function and may reduce the risk of heart disease.
  • Anti-Ageing Effects: May protect against age-related diseases by reducing oxidative stress and inflammation​ (PubMed)​ .
  • Neurological Health: Regulates redox imbalance, inflammation, and neuroprotection, and is linked to reduced risks of Alzheimer's, Parkinson's, and Huntington's diseases​ (PubMed)​.

What Research is on Vitamin D3?

Extensive research highlights Vitamin D3's role in bone health, immune function, and potential protection against certain cancers and cardiovascular diseases. Recent studies have also focused on its anti-ageing effects, indicating potential benefits in reducing oxidative stress, inflammation, and age-related diseases​ (PubMed)​ . Moreover, its impact on neurological disorders, such as Alzheimer's and Parkinson's, has been a significant area of study, showing its potential in neuroprotection and neuroplasticity .

What is the Mechanism of Action for Vitamin D3?

Vitamin D3 is converted in the liver to 25-hydroxyvitamin D (calcidiol), the main circulating form. This is further converted in the kidneys to the active form, calcitriol, which binds to vitamin D receptors in various tissues. This binding regulates calcium and phosphate levels, bone mineralization, and influences gene expression related to immune responses, cell growth, and neuromuscular functions.

What is the Typical Dosage of Vitamin D3?

The recommended dietary allowance (RDA) for Vitamin D3 varies by age, sex, and life stage:

  • Infants (0-12 months): 400 IU (10 mcg) per day
  • Children (1-18 years): 600 IU (15 mcg) per day
  • Adults (19-70 years): 600 IU (15 mcg) per day
  • Adults (70+ years): 800 IU (20 mcg) per day
  • Pregnant and Lactating Women: 600 IU (15 mcg) per day

Individuals with limited sun exposure or absorption issues may require higher doses as advised by healthcare providers.

What Foods are Rich in Vitamin D3?

  • Fatty Fish: Salmon, mackerel, sardines, and tuna.
  • Egg Yolks: A natural source of Vitamin D3.
  • Fortified Foods: Milk, orange juice, cereals, and plant-based milk alternatives.
  • Liver: Especially from beef and cod.

 

Santa, Kazuki et al. “The Potential Use of Vitamin D3 and Phytochemicals for Their Anti-Ageing Effects.” International journal of molecular sciences vol. 25,4 2125. 9 Feb. 2024, doi:10.3390/ijms25042125

Skv, Manjari et al. “Tremendous Fidelity of Vitamin D3 in Age-related Neurological Disorders.” Molecular neurobiology, 10.1007/s12035-024-03989-w. 19 Feb. 2024, doi:10.1007/s12035-024-03989-w