What is Vitamin D3 and Its Functions?

Acting like a hormone, Vitamin D3 helps in optimal body functioning. It is usually produced by our body when exposed to the sun. Besides, we also get some of it from our food and dietary supplements.
Definition of Vitamin D3

Cholecalciferol, or Vitamin D3, is one of two main forms of vitamin D .The other one being D2. Vitamin D3 is better at raising the vitamin levels in our blood. It’s more potent and lasts longer.
How does the body produce Vitamin D3?

Our bodies make vitamin D3 in response to sunshine. We can also get it from some food and dietary supplements.

    Sunlight exposure

Sun’s UV-B rays react with our skin-bound cholesterol to make vitamin D3. Yet, factors like where you live, time of the year, air pollution, and skin tone can affect this process.

    Food sources

Food that’s high in vitamin D3 includes fatty fish, egg yolks, and cheese. Some foods like milk and orange juice have added vitamin D3.
Functions of Vitamin D3

Vitamin D3  is proposed to have many roles which keep us fit and healthy. These are described below.  

    Bone health

Vitamin D3 lets your body take in calcium. This helps to keep your bones strong and healthy.

    Immune system

It may strengthen your immune system. This lowers the risk of falling ill or auto-immune disorders.

    Mood regulation

It plays a role in keeping your mood balanced. It may even help ward off mental illnesses like depression and anxiety.

    Weight management

Past research shows that if you maintain good vitamin D levels, you may be able to manage your weight better. A link has been found between it and hunger control, along with how your body breaks down fat. Further research concerning weight loss is needed.  
Symptoms and Signs of Vitamin D3 Deficiency

When you don’t have enough Vitamin D3, your body may show a variety of signs. Spotting them early helps in seeking proper management.
1. Frequent illness or infections

Your immune system may weaken if you’re lacking in vitamin D3. You then become more likely to catch an illness or infection.
2. Fatigue and tiredness

Being tired all the time could be due to low vitamin D3 levels. It has an essential role in giving you energy and boosting your health.
3. Bone and back pain

Bone or back pain could mean you have too little vitamin D3. It has a central role in keeping bones strong by controlling calcium levels in your body.

4. Depression

If you’re feeling low often, it might be due to a vitamin D3 shortage. This nutrient plays a big part in mood regulation.
5. Impaired wound healing

Delayed healing of wounds might also be because of low vitamin D3. Vitamin D3 is very important for tissue repair and controlling inflammation.
6. Bone loss

Vitamin D3 is crucial for good bone health. If you don’t get enough, you could see a reduction in bone density. This could lead to osteoporosis and fracturing bones more easily.
7. Hair loss

Hair loss or thinning could be a sign of a vitamin D3 lack. It might affect the health of hair roots.
8. Muscle pain

Muscle pain can occur due to  low levels of vitamin D3. The nutrient has been linked to nerve cells that send out pain signals.
9. Weight gain

A shortage of vitamin D3 might lead to weight gain. It could disrupt with hunger control and fat breakdown.
10. Anxiety

If you’re low on vitamin D3, it might make anxiety symptoms worse. It could affect the balance of chemicals in the brain, signaling a need for intervention.
Causes and Risk Factors of Vitamin D3 Deficiency

There are many reasons why someone could be low on vitamin D3. Knowing these causes may aid in better management of symptoms.

1. Lack of sunlight exposure

We get most of our vitamin D3 from the sun. So, not going outdoors much, living in areas with little sun, or overuse of sunscreen can hinder vitamin D3 production. This could lead to a deficiency.
2. Inadequate diet

Not eating enough foods rich in vitamin D3 could keep some from getting enough of the nutrient.
3. Absorption issues

Gut issues like celiac disease or Crohn’s disease can hinder the absorption of vitamin D3.
4. Age and skin type

Older adults may struggle to produce vitamin D3 from the sun. Plus, people with darker skin may require more sun to make enough of the nutrients.
5. Obesity

If you’re over your healthy weight (higher BMI), you could have issues with taking in and storing vitamin D3. These issues increase the risk of a deficiency.
6. Certain medical conditions

Conditions that damage the kidneys or liver affect how your body changes vitamin D3 into its active form. These conditions could also make you lose more of the vitamin through urine. This can lead to deficiency.

Diagnosing Vitamin D3 Deficiency

To manage vitamin D3 deficiency, first, you need to diagnose it. This lets doctors plan proper management to boost your health.
1. Blood tests

A blood test can accurately show how much vitamin D3 is in your body. It helps determine if you have enough, too little, or too much of the nutrient.
2. Evaluating risk factors and symptoms

A healthcare professional will examine a patient’s risk factors. They will look at any known symptoms to find out if they’re due to a vitamin D3 shortage.
3. When to see a doctor?

If you think you could be low on vitamin D3 or if you’re facing any linked symptoms, do consider seeing a healthcare professional. They can carry out the proper tests and suggest management options as needed.
Management Of and How to Reduce Risk of Vitamin D3 Deficiency

The good news is, there are various ways to manage and avoid vitamin D3 deficiency. These include taking supplements, eating foods rich in vitamin D3, getting some sun, and making changes to your lifestyle. These various methods are described below.  
1. Vitamin D3 supplementation

You may take vitamin D3 supplements to combat deficiency. A healthcare provider can suggest the right amount for you. They can also monitor your progress through tests. Always remember it is better not to start supplements on your own.  

    Types of supplements

Vitamin D3 supplements come in many forms. Tablets, capsules, liquid drops, and even injections are available. Consult with a healthcare professional to choose the type best suited for you.

    Dosage

How much of vitamin D3 you need depends on how severe your deficiency is and on your overall health. Your healthcare provider can guide you on the right dosage.

    Safety and side effects

It’s generally safe to take vitamin D3 supplements. That said, too much of it can cause issues like constipation, poor appetite, weight loss, feeling weak or confused, heart rhythm problems, and kidney stones.

    Interactions

Note, vitamin D3 supplements might interact with some drugs, including anticonvulsants, cholesterol-lowering drugs, and a few diuretics. If you’re taking these drugs, do discuss with your healthcare provider before starting on vitamin D3 supplements.
2. Food sources rich in Vitamin D3

You may increase your intake of foods that are rich in vitamin D3. Fatty fish, egg yolks, fortified milk, yogurt, cheese, and some mushrooms are good sources.
3. Sunlight exposure

A bit of regular sun exposure may help raise your vitamin D3 levels. So, try to spend some short periods of the day outside without sunscreen. Do keep your skin protected to avoid sun damage.

    The role of UV light

UV-B light from the sun is what kick-starts vitamin D3 production in our body. Enough exposure to UV-B may help keep your vitamin D3 levels healthy.

    Recommendations for exposure

A sufficient amount of sun needed depends on factors like where you live, time of the year, and skin type. Talk with a healthcare professional to know how much sun exposure is right for you.
4. Lifestyle changes

Making a few lifestyle shifts, such as being active outdoors and eating a balanced diet, may help keep a vitamin D3 deficiency at bay.

PharmEasy Recommends: Pharmeasy Vitamin D3 Capsules
Conclusion

In conclusion, vitamin D3 is vital for our wellbeing. It helps keep our bones and immune system strong, our mood balanced, and our weight in check. Recognizing and managing a lack of this nutrient is key to avoiding its adverse effects on health.