Did you know that most of the vitamin D that the body gets is from exposure to the sun? In fact, upwards of 80% of vitamin D is generated when we simply soak in the rays. However, unlike most B vitamins and vitamin C, vitamin D and its various forms are not water soluble. D vitamins, including vitamin D3, are fat soluble.
Fat Soluble vs. Water Soluble
Simply put, fat-soluble vitamins are transported through your body by being absorbed and stored in fat, notes Utah Education Network. Water-soluble vitamins, on the other hand, dissolve in water and can be easily excreted in urine if there is excess in the body. Water-soluble vitamins include vitamin C, B1, B2, B6, B12, niacin and folic acid. Fat-soluble vitamins include the D vitamins and vitamin A, E and K.
Vitamin D in Food
Like the other fat-soluble vitamins, D vitamins are best absorbed with ingested dietary fat. According to Genetics Home Reference, fat-soluble vitamins are stored in moderate amounts in the gastrointestinal tract, and for this reason, fat malabsorption can cause fat-soluble vitamin deficiencies. While the majority of vitamin D does come from sun exposure in the form of vitamin D3, it can be found in minute amounts in a few foods. These foods include herring, mackerel, tuna and foods like milk, which are fortified with vitamin D.
Vitamin D3
Vitamin D3 is the naturally occurring form of vitamin D and it is also called cholecalciferol. Cholecalciferol is produced in the skin when it is exposed to sunlight. It is important to keep in mind that while there are other types of vitamin D, cholecalciferol, or vitamin D3, should be the preferred supplement form, notes Vitamin Council. All other vitamin D compounds, like vitamin D2, are either chemical modifications or metabolic products. The Office of Dietary Supplements recommends 600 IU of vitamin D3, assuming a person has minimal sun exposure.
What can Vitamin D3 do for You?
Vitamin D can prevent and treat rickets, a disease caused by vitamin D deficiency. It is also beneficial in the treatment of osteoporosis, notes Medline Plus. Vitamin D is also used for high blood pressure, diabetes, obesity, high cholesterol, multiple sclerosis, psoriasis, arthritis, asthma and gum disease. Furthermore, vitamin D may play a key role in cancer prevention, notes the Office of Dietary supplements, especially cancers of the colon, prostate and breast. Studies have also shown that vitamin D may help prevent falls in the elderly, according to Medline Plus.
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