Vitamin D and D3: Essential uses, Health benefits and sources you need to read today

Getting the right amount of Vitamin D gives our bones and teeth proper growth. It may also be helpful in providing resistance to certain diseases. 

What Is Vitamin D?

Vitamin D belongs to the family of compounds. It is a fat-soluble vitamin. It includes Vitamin D1, D2 and Vitamin D3.

This Vitamin is produced naturally by the human body when it is exposed to sunlight. To ensure the proper amount of Vitamin D in your blood you can also add certain foods and supplements in your diet. 

Vitamin is an essential nutrient for the human body. It performs various important functions in the body such as:

  • Absorption of nutrients like calcium and phosphorus.
  • Facilitating Normal Immune System Functions.

Important Dietary Forms Of Vitamin D

Two main dietary forms that exist:

Vitamin D2: This is found in some of the animal foods like egg yolk and fatty fish.

Vitamin D3: It is a plant based protein found in some plants like mushroom and yeast.

Benefits Of Vitamin D

Here are some of the most promising benefits of Vitamin D

1. Vitamin D Helps In Fighting Diseases

This Vitamin plays a vital role in fighting various health related problems. When it comes to health it has various benefits like:

  • Reduces the risk of multiple sclerosis.
  • Eliminates the risk of heart stroke to a greater extent.
  • Decreasing the chances of chronic diseases.
  • Boosts Immunity

2. Regulates Mood And Reduces Depression

Vitamin D plays a vital role in reducing the risk of depression. For those people experiencing negative symptoms can rely on this vitamin to improve the symptoms. Deficiency of this vitamin can  cause a great risk for more severe fibromyalgia symptoms, anxiety, and depression.

3. Supports Weight Loss

People with low levels of this vitamin are at greater risk of developing various diseases like weight gain, obesity, etc. While it is important to maintain a healthy diet and workout routine it is also important to know which vitamins should be included in your diet to reap  more and more benefits and lose weight faster.

Deficiency Of Vitamin D 

There are various factors which affect your ability to get Vitamin  from sunlight alone. You may not be able to absorb sufficient amount of Vitamin D from sunlight if:

  • You live in a highly polluted area. 
  • Use sunscreen with high SPF.
  • Spend most of your time inside your home.
  • Live in a high class city where the sunlight is blocked by big towers.

These are the factors responsible for creating the deficiency of vitamins in the body.

Symptoms Of Deficiency

In adults the deficiency of this vitamin may show up various symptoms such as:

  • Fatigue
  • Pain and Aches
  • Severe pain in bones
  • Muscle pain, weakness and soreness
  • Stress and fractures especially in legs, pelvis and hips

If you are experiencing any of these symptoms your healthcare provider may suggest you do some blood work to identify and diagnose Vitamin D and then treatment can be provided as per diagnosis.

Sunshine: Is It Good Or Bad?

Vitamin D can be produced by the cholesterol present in your body when it gets exposed to ultraviolet B rays of the sun. If you live in an area where you get a great exposure to sunlight then you can get ample of this vitamin by sunbathing a few times a week. 

When you are trying to getting a sunbath keep these things in mind:

Instead of exposing only your hands and face try to expose as much body as you can to produce more vitamin D.

Make sure you are not using any sunscreen as it will cover all the sunlight.

Stay in front of direct sun. There shouldn’t be any barrier between you and the sun.

Things To Remember

  • Sun baths are good but being in the sun for extended hours of time can increase the risk of premature skin aging and the risk of skin cancer.
  • Sunburns can be caused due to overexposure to sunlight.
  • Try to wear sunscreen with a high SPF if you tend to remain in sunlight  for a longer period of time.

Best Food Sources

vitamin d sources

There are certain foods that contain vitamin D naturally while others are fortified with it. Here are certain foods to increase your intake of this vitamin:

  1. Oily Fish such as salmon, herring and red meat.
  2. Egg Yolks
  3. Milk
  4. Fat Spreads and breakfast cereals
  5. Yogurt
  6. Orange Juice

There are uncountable benefits of vitamin D on the overall well being of humans. If you find out that you have the deficiency you can ask your doctor for a proper diet and supplements to increase your intake. 


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