The Benefits of Vitamin D3
Vitamin D3
Vitamin D3 (Cholecalciferol), the most bioavailable form of Vitamin D, is crucial for calcium absorption, promoting bone strength, and supporting immune function. This “sunshine vitamin” is produced in your skin when exposed to sunlight. It also plays a vital role in mood regulation, reducing inflammation, and supporting cardiovascular health, making it indispensable for overall well-being.
Key highlights of Vitamin D:
- Improves energy and helps eliminate fatigue
- Enhances muscle function
- Is associated with lower body weights
- Can help alleviate anxiety and depression
- Improves sleep quality
- Helps build strong bones and teeth
- Boosts immune system
- Reduces inflammation
- Supports heart health
Biochemistry Timeline
Vitamin D supplementation may take up to 8 weeks to show full benefits due to its fat-soluble nature, which allows for gradual accumulation in the body. This extended absorption period supports bone health, immune function, and overall well-being, leading to noticeable improvements in energy levels and mood over time.
What is Vitamin D?
Technically vitamin D is a hormone. It is produced by the body from cholesterol when the skin is exposed to sunlight; hence the name ‘The Sunshine Vitamin’. Theoretically we can satisfy all our vitamin D requirements from a few minutes in the sun each day and, because vitamin D is fat-soluble, we can store it in the body to see us through winter when sunshine is in short supply.
That said, in the UK, it is recommended that people who are at higher risk of deficiency take vitamin D supplements during autumn and winter. This includes people with darker skin types, children, the elderly, and those with conditions that limit fat absorption.
In addition to its involvement in maintaining healthy bones and teeth, vitamin D is required for normal muscle function and repair, immune system health, glucose metabolism, cell growth, and for the normal growth and development of bone in children.
The Amazing Benefits of Vitamin D:
Alleviating Fatigue
Vitamin D can boost energy and is essential for making our muscles work efficiently. This is thought to be because of an enhancement in the activity of the mitochondria (the so-called batteries of the cell) brought about by vitamin D.
In one study, supplementing overweight and obese adults during resistance training induced an early improvement in peak power.
Together with poor bone health, muscle fatigue is a common symptom in vitamin D deficient people. The good news is that supplementation can help to enhance muscle function, alleviate fatigue, reduce inflammation and pain and has been shown to support post-workout recovery.
Weight Management
Maintaining an adequate exercise regime and physical activity is a fundamental part of many weight loss programs. With insufficient levels of vitamin D resulting in lowered energy and muscle strength, this may become more challenging.
In one study vitamin D supplementation in overweight and obese adults showed an improvement in peak power as well as reduced waist-to-hip ratio.
In another study involving 50 overweight individuals, supplementing with vitamin D for 6 weeks resulted in significant reductions in weight, waist circumference, and body mass index (BMI).
Blood Glucose Regulation
An important factor in the huge surge of obesity and diabetes type 2 cases is an inability to regulate blood glucose as well as an increasing resistance to the effects of the hormone insulin. A study has shown that vitamin D supplementation has beneficial effects on the regulation of glucose and can increase cellular sensitivity to insulin which is beneficial for weight loss.
Protection Against Infection
Vitamin D influences both the innate (fast-acting) and adaptive (slower but more specific) branches of the immune system and helps to protect us from a whole manner of infections both bacterial and viral. Deficiency in vitamin D is associated with a greater risk of infection.
Management of Autoimmune Conditions
As immune cells involved in autoimmune diseases such as multiple sclerosis (MS) and rheumatoid arthritis (RA) are responsive to the actions of vitamin D, it is now known to be beneficial to supplement individuals with autoimmune conditions if they have low levels of this important vitamin.
Mood Support
Depression is the leading cause of disability worldwide and along with stress and anxiety results in approximately 40% - 50% of all work-related absences.
There is a growing body of evidence suggesting that vitamin D status impacts cognitive, behavioural, and mood disorders and shows that Vitamin D plays an important role in mental health, possessing the ability to regulate mood and reduce depression and anxiety.
PMS Symptom Management
It has also been shown to reduce symptoms associated with Premenstrual Syndrome (PMS).
Sleep Quality
Vitamin D deficiency can negatively impact the ability to achieve good quality restorative sleep and is even associated with sleep apnoea syndrome.
Studies show that people with vitamin D deficiency have a significantly greater risk of sleep disorders and are more likely to experience poor sleep quality and fewer sleeping hours.
Supplementation with Vitamin D is capable of increasing sleep duration and improving sleep quality in people with sleep disorders.
Osteoporosis Prevention
Vitamin D supports the utilisation of the minerals calcium and phosphorus contributing to the maintenance of strong bones and teeth as well as the prevention of osteoporosis in the elderly. text
Bone and Teeth Development
It is also essential for the normal growth and development of bone in children. Without adequate levels of Vitamin D, the well-known condition ‘Rickets’ may develop resulting in pain, poor growth, and soft, weak bones that lead to deformities. Although this condition was common in the past, it disappeared in the Western world during the early 20th century. However, in recent years, we’ve seen an increase in the cases of rickets in the UK and studies show that a significant number of people in the UK have low levels of Vitamin D.
Vitamin D supplementation may also help to reduce the risk of falling associated with postural instability and muscle weakness. Falling is a risk factor for bone fractures among men and women 60 years of age and over.
Summary
Vitamin D3 (Cholecalciferol) is the most bioavailable form of vitamin D, essential for calcium absorption, bone strength, and immune function. Known as the “sunshine vitamin,” it is produced when skin is exposed to sunlight. Vitamin D3 also supports mood, reduces inflammation, and promotes cardiovascular health. Benefits from supplementation may take up to 8 weeks to manifest due to its fat-soluble nature. It enhances energy, muscle function, and can aid weight control. Additionally, it plays a vital role in immunity, neurological health, sleep quality, and preventing bone disorders like rickets and osteoporosis, making it crucial for overall well-being.
FAQs
What foods are high in vitamin D? Rich sources include fatty fish (salmon, mackerel), cod liver oil, fortified dairy products, egg yolks, and some mushrooms.
How does the body produce vitamin D? The skin synthesizes vitamin D when exposed to sunlight, specifically UVB rays. This natural production is influenced by factors like skin color, geographic location, and time of year.
What’s the difference between vitamin D2 and D3? Vitamin D2 (ergocalciferol) is plant-based, while D3 (cholecalciferol) is derived from animal sources. D3 is generally more effective at raising blood levels of vitamin D.
Research:
- Owens, D. J., Sharples, A. P., Polydorou, I., Alwan, N., Donovan, T., Tang, J., Fraser, W. D., Cooper, R. G., Morton, J. P., Stewart, C., & Close, G. L. (2015). A systems-based investigation into vitamin D and skeletal muscle repair, regeneration, and hypertrophy. American journal of physiology. Endocrinology and metabolism, 309(12), E1019–E1031.
- Yousefi Rad, E., Djalali, M., Koohdani, F., Saboor-Yaraghi, A. A., Eshraghian, M. R., Javanbakht, M. H., Saboori, S., Zarei, M., & Hosseinzadeh-Attar, M. J. (2014). The Effects of Vitamin D Supplementation on Glucose Control and Insulin Resistance in Patients with Diabetes Type 2: A Randomized Clinical Trial Study. Iranian journal of public health, 43(12), 1651–1656.
- Carrillo, A. E., Flynn, M. G., Pinkston, C., Markofski, M. M., Jiang, Y., Donkin, S. S., & Teegarden, D. (2013). Impact of vitamin D supplementation during a resistance training intervention on body composition, muscle function, and glucose tolerance in overweight and obese adults. Clinical nutrition (Edinburgh, Scotland), 32(3), 375–381.
- Shuler, F. D., Wingate, M. K., Moore, G. H., & Giangarra, C. (2012). Sports health benefits of vitamin d. Sports health, 4(6), 496–501.
- Huiberts, L, M., & Smolders, K, C,H, J. (2021). Effects of vitamin D on mood and sleep in the healthy population: Interpretations from the serotonergic pathway. Sleep Medicine Reviews, 55.
- Penckofer, S., Kouba, J., Byrn, M., & Estwing Ferrans, C. (2010). Vitamin D and depression: where is all the sunshine?. Issues in mental health nursing, 31(6), 385–393.
- Khosravi, Z. S., Kafeshani, M., Tavasoli, P., Zadeh, A. H., & Entezari, M. H. (2018). Effect of Vitamin D Supplementation on Weight Loss, Glycemic Indices, and Lipid Profile in Obese and Overweight Women: A Clinical Trial Study. International journal of preventive medicine, 9, 63.
- Archontogeorgis, K., Nena, E., Papanas, N., & Steiropoulos, P. (2018). The role of vitamin D in obstructive sleep apnoea syndrome. Breathe (Sheffield, England), 14(3), 206–215.
- Dadkhah, H., Ebrahimi, E., & Fathizadeh, N. (2016). Evaluating the effects of vitamin D and vitamin E supplement on premenstrual syndrome: A randomized, double-blind, controlled trial. Iranian journal of nursing and midwifery research, 21(2), 159–164.
- Gao, Q., Kou, T., Zhuang, B., Ren, Y., Dong, X., & Wang, Q. (2018). The Association between Vitamin D Deficiency and Sleep Disorders: A Systematic Review and Meta-Analysis. Nutrients, 10(10), 1395.
- Ringe J. D. (2012). The effect of Vitamin D on falls and fractures. Scandinavian journal of clinical and laboratory investigation. Supplementum, 243, 73–78.
