Vitamin D3 Benefits & Dosage

Vitamin D is synonymous with its two most common forms, D2 or ergocalciferol and D3 or cholecalciferol, with both forms contributing to overall vitamin D requirements. Vitamin D3 is the active form of vitamin D and is made in the body by sunlight exposure. According to MayoClinic.com, just 10 to 15 minutes of sun exposure two to three times weekly can meet your body's vitamin D requirements. Vitamin D provides several benefits to the body and may contribute to overall good health.

Bone Health

One of the most widely understood benefits of vitamin D is its benefit to bone health. Adequate levels of vitamin D can help the body absorb calcium to prevent rickets, or soft bones in children. In adults, adequate vitamin D can decrease the risk of conditions like osteomalacia and osteoporosis. Both of these conditions can increase the risk of fractures in older adults.

Potential Prevention of Chronic Disease

A low level of vitamin D may be associated with chronic diseases such as diabetes and heart disease. Adequate levels of vitamin D may prevent the development of type two diabetes, according to "The Journal of Clinical Endocrinology and Metabolism." Research published by the journal concludes, "There appears to be a relationship between insufficient vitamin D and calcium status and type two diabetes," but they go on to recommend further research to verify these results.

Harvard Medical School suggest that taking more vitamin D may also decrease high blood pressure by decreasing the production of hormones which contribute to the condition. Heart disease, such as coronary artery disease may be decreased with adequate vitamin D and they report that the contractions of the heart may be stronger with adequate levels of vitamin D.

Immune System

Research has shown that adequate vitamin D levels can benefit the immune system by decreasing the risk of infection. Harvard Medical School reported in December 2009 that early research suggests that adequate levels of vitamin D may preventing some upper respiratory tract infections, tuberculosis and seasonal influenza.

Cancer

Decreasing the risk of cancer and increasing cancer treatment options is the goal of many researchers. Researchers at the University of California at San Diego suggest, 1/2 of breast cancer cases and 2/3 of colorectal cancer cases may be preventable with vitamin D. Their research, as published in the "American Journal of Preventive Medicine", noted the levels at which they saw cancer reduction were supplementing with 2,000 IU of vitamin D3 daily and spending 10 to 15 minutes per day in the sun for the average Caucasian adult. Research is ongoing and researchers stressed the importance of protecting the skin from pigment altering exposure.

Dosage

The recommended dietary allowances for vitamin D is 600 IU daily, according to the Office of Dietary Supplements. Infants and elders over 70 years old have slightly different recommendations. These recommendations are based on the amount needed to prevent deficiency in most people. Dr. Edward Giovannucci, professor at the Harvard School of Public Health stated that despite a lack of definitive research 1,000 to 2,000 IU may be appropriate. He notes that doses above 2,000 IU may be dangerous and you should discuss your supplement use with your personal physician.