Vitamin D levels play a major role in a variety of bodily functions. Specialized cells in the skin produce the majority of your vitamin D following exposure to intense sunshine. However, due to the seasonal nature of solar rays, those living in northern areas of the world cannot produce the nutrient during the winter. Vitamin D3 supplements may help at this time.
Identification
Also known as cholecalciferol, vitamin D3 is a member of the vitamin D family of compounds. Although mainly produced in the skin, it occurs in smaller amounts in foods like eggs, oily fish and cod liver oil. Mushrooms contain ergocalciferol, or vitamin D2, a weaker analogue. The body uses both of these nutrients to convert into calcidiol, the storage form of vitamin D, which then undergoes a second change into calcitriol. This chemical represents the biologically active form of vitamin D.
Benefits
Taking vitamin D3 appears a reliable way to enhance levels of calcidiol and therefore availability of calcitriol. Dr. Joseph Mercola, author of "The No Grain Diet," explains that the nutrient affects the expression of more than 2,000 genes in the body. This means that the vitamin effectively influences every single organ in the body and can help improve insulin sensitivity, cardiovascular health, immune system function and mood.
Dosages
The official recommendations for vitamin D consumption stand at 600 IU per day, an amount that many experts consider too little. Dr. John Holick, a research scientist and the head of the Vitamin D Council, points out that humans may require a lot more. He notes that academic research that has analyzed the requirements has generally concluded that 3,000 to 5,000 IU per day of vitamin D3 represents a suitable dose to maintain a healthy nutrient status. Holick prefers the vitamin D3 form for supplements, noting that it proves most effective in boosting calcidiol levels.
Expert Insight
Dr. Mercola believes that vitamin D remains one of the most important nutrients for humans, yet one of the most common deficiencies across the Western world. He suggests that adults take 5,000 IU per day during the winter, highlighting this as a reasonable step to take to protect yourself against seasonal flu as well as maintaining a healthy metabolic function. Talk to your doctor for advice on suitable levels of supplementation with vitamin D.
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