Vitamin D3 is important for bone health and the prevention of many health conditions. Sun exposure increases D3 levels, but taking supplements and/or eating vitamin D3-containing foods are also good ways to increase the intake of this vitamin.
Bone Health
Vitamn D3 deficiency can lead to osteopenia, osteoporosis and osteomalacia.
Deficiency
Vitamin D3 deficiency is implicated in high blood pressure, depression, multiple sclerosis, back pain, cancer and insulin resistance.
Cognition
In a 2007 study published in the "Archives of Biochemistry and Biophysics," higher concentrations of D3 were linked with better scores on the Mini-Mental State Examination.
Dosages
The Recommended Daily Intake (RDI) of vitamin D3 is 200 IU (International Units) for those up to age 50, 400 IU for those aged 51 to 70, and 600 IU for those over 70. Recent studies suggest that the safe upper dosage limit is 10,000 IU daily.
Sources
Sunshine is a good source of vitamin D3. Dietary sources include eggs, Swiss cheese, vitamin D-fortified cereal and milk, tuna, salmon and cod liver oil.
Supplements are useful for those who don't get much sun, or who don't obtain enough D3 from dietary sources.
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