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Vitamin D & D3 Health Benefits, Deficiency, Sources & Dosage

Vitamin D

It’s imperative for the human body to get vitamin D in different ways. Vitamin D helps to regulate the absorption of calcium and phosphorus. Also, it allows the cells to communicate with the each other. This vitamin also gives the strength to your immune system. Vitamin D is not naturally founded in foods.

Some old research shows that it offers some additional health benefits. But some more studies suggest that vitamin D supplements only provide health to bones and the immune system. And, it is useful only for the individuals who have a deficiency of vitamin D.

In this article, you will know the comprehensive information of vitamin D. So let’s have a look:


lose weight with vitamin d


What is Vitamin D?

Vitamin is a type of soluble fat which you can obtain from rich vitamin D foods and supplements. Or your body can get this vitamin through the exposure of the sun. This vitamin is essential to manage healthy bones and teeth. It keeps your immune system healthy and provides the absorption of calcium and phosphorus.

Because it is not naturally found in foods or other things or mostly founds in the form of supplements, health professionals recommend that they get at least 5 to 30 minutes of sun exposure daily. Or take supplements to get the enough recommended amount of 600 IU.

Therefore, people who live far from the equator may not be able to get their requirements through sun exposure. The skin can produce a definite parallel, the minimal amount of vitamin D for six months to one year. But unfortunately, 50% of people have lower levels of vitamin D in their bodies.

Those people are at risk with the deficiency of vitamin D such as:

  • Older adults
  • Breastfed infants
  • Dark-skin individuals
  • Thos with limited sun exposure

Weight gain is another risk factor with vitamin D deficiency, But some evidence shows that getting enough vitamin D may help with weight loss.

How Does Vitamin D Aid Weight Loss?

Many studies are attempted to explain the effect of vitamin D on weight loss. Some studies show some results that vitamin D can reduce the formation of fat cells in the body. Also, it can suppress the stored fat cells in the body. And productively minimize fat accumulation.

In addition, this vitamin can lower the levels of serotonin. It is a neurotransmitter that can affect everything, such as your mood and sleep regulation. Also, serotonin plays an important role in controlling the appetite and can increase satiety. It can reduce the body weight and decrease calorie intake.

Finally, a High level of vitamin D may lead you to higher levels of testosterone. This can trigger your weight loss. In a study, researchers gave the supplements of vitamin D and placebo to people for one year. After one year, they found that the supplement experienced significant increases in testosterone than the control group.

Many studies suggest that a high testosterone level may reduce the body’s fat and help sustain long-term weight loss. It can do this by boosting your metabolism. And that can cause your body to burn calories after eating. Also, it cal blocks the formation of new cells of fat in the body.

Benefits of vitamin D and D3

Vitamin D plays different and essential roles in our body. It assist these followings:

  • Promote health to bones and teeth
  • Support immune system, brain, and nervous system health
  • Regulating insulin levels and support diabetes management
  • Supporting lung function and cardiovascular health
  • Influencing the expression of genes involved in cancer developement

Here is some benefits of vitamin D such as:


strong bones


Healthy Bones

Vitamin D gummies are essential to regulate or maintain the calcium and phosphorus levels in the blood. These factors are necessary to manage healthy bones. People need vitamin D to allows the intestine to revitalize or absorb calcium. And, reclaim the calcium that the kidney would otherwise excrete.

Deficiency of vitamin D in children that can cause of rickets. It may lead you to the severely bowlegged appearance due to the soft bones. Like, in adults, deficiency of vitamin D is manifested as osteomalacia of the softening of bones. Osteomalacia results in weak muscle and low bone density.

Also, vitamin D deficiency can present as osteoporosis, for which over 53 million people seek treatment and increased risk in the United States.

Reduced Risk of Flu

Some existing research shows that some studies prove that vitamin D protects against the influenza virus. Therefore, the authors looked at other studies that show that vitamin D did not contain the effect on flu and flu risk.

Additional research is vital to confirm the protective effects of vitamin D on the flu.


healthy baby


Healthy Infants

The deficiency of vitamin D leads you to high blood pressure in children. A study found the possible connection between the low vitamin D levels and stiffness in children’s arterial walls.

An academy of America suggests the evidence point to a connection between the lower vitamin D exposure. Also, it can increase the risk of allergic sensitization. Moreover, vitamin D may increase the anti-inflammatory effects of glucocorticoids.

This benefit makes broadly useful as

supportive therapy for people who have steroid-resistant asthma.


reduce Depression vitamin d


VitaminD Reduces Depression

Vitamin D might play an essential role in improving mood and warding off depression. It can found that people with depression who received vitamin D complement noticed an increase in their marks.

An other people with fibromyalgia, found the vitamin-D more common in those who were suffering from anxiety and depression.

Healthy Pregnancy

A review study suggests that pregnant women with a deficiency of vitamin D are at a significant risk of developing preeclampsia and giving birth to preterm. Doctors link the inferior status of vitamin D wit gestational diabetes and bacterial vaginosis in pregnant ladies.

It’s also essential to note that a study shows that research associates the high amount of vitamin D levels during pregnancy with increased risk of food allergies in children during the first two years of life.


reduce belly fat


Vitamin D Helps Regulate Belly Fat

The body with vitamin D as an environmental sensor; low levels of vitamin D tell the body to store more energy for periods of insufficient resources. The collection primarily stores this excess energy as fat.

For many people, this excess fat stored around the waistline for an easy way to the bloodstream through the digestive system. A minimum of 20 ml level of vitamin D within the bloodstream can help the body counter this storage of excess belly fat and may help some individuals lose weight.

Women who had high vitamin D blood pressure and followed a strict diet and workout routine lost an average of seven pounds more than the most likely ways to complement calories confinement and daily exercise.

How Much Do You Need?

Recommended adults, 19-70 years old, get at least 600 IU of vitamin D dose one day. But the supplements of vitamin D may not be one size approach for all. Some research specifies that the quantity of vitamin D should be based on the weight of the body.

A study adjusts vitamin D levels for the body’s size and calculated that 32-36 IU needs to manage the ample levels. Depends on your body weight, this amount might be higher than the maintained upper limit of 4,000 IU in one day.

Contrarily, 10,000 IU doses for per day have been reported without any unpleasant effects. But still, the supplement of vitamin D can cause toxicity if you consume it in a large amount. It is best to ask your doctor before crossing the upper limit of 4,000 IU for one day.

Deficiency of Vitamin-D

When you do not get enough vitamins in your body, it may cause a deficiency of vitamin D. According to the food and institute of Medicine of National Academy, they recommend dietary allowances of vitamin D for the age of 1-70 years 600 IU every day. And 800 IU for the aged above 70 years.

When infants are between 0-12 months, age should have the intake of vitamin D of 400 IU for each day. The majority of people should be able to get vitamin D, which the body needs by eating a healthy diet and get enough amount of sunlight.

But some groups may be at the risk of deficiency of vitamin D. These are such as:

  • People aged 65 and over
  • Pregnant and breastfeeding women
  • People who are not get the right amount of sunlight, such as people who are housebound
  • Pople who have darker skin
  • Babies and young childrens under the age of 5

According to a medical school, if the body doesn’t get enough vitamin D., It only absorbs 10-15% of dietary calcium, as compared with 30-40% with a sufficient level of vitamin D. It can cause adverse effects on bone health. A study reported that deficiency of vitamin D might speed up the aging of bones. The lower level of vitamin D has also been linked to other adverse health effects.



Food Sources of Vitamin D

Some foods naturally contain vitamin D. Because of these, some foods are fortified, and it means that vitamin D has added. The following foods contain vitamin D, such as:

  • Salmon
  • Sardines
  • Egg yolk
  • Shrimp
  • Milk
  • Cereal
  • Yogurt
  • Orange juice

It may be challenging to get the required amount of vitamin D from sun exposure and foods alone. Therefore, you may need to take some vitamin D supplements, and it can help.


The upper limit that the professionals recommend for vitamin D is 4,000 IU in one day for an adult. Therefore, the Health Institute says that vitamin D’s toxicity is unlikely at the 10,000 IU intakes for each day. Extra consumption of vitamin D can because of over calcification of bones and the hardening of blood vessels, kidney, lung, and heart tissues.

The most common signs of an extra amount of vitamin D are such as headache and nausea. Therefore, eating too much amount of vitamin D can lead you to the following:

  • Loss of Appetite
  • Dry mouth
  • A metalic taste
  • Vomiting
  • Constipation
  • Diarrhea

Excess vitamin D occurs when you take too many supplements. Therefore, it is good to get vitamin D from natural sources.


You can see above that the irritating relationship between vitamin D and weight. Get enough amount of vitamin D may keep your hormone levels in check. Also, it helps to increase weight loss and decrease body fat.

It can lose your weight, increase vitamin D levels, and maximize its other benefits. These benefits, such as maintain healthy bones and protect against the illness.

If you are not getting the required amount of sun exposure and at the risk of vitamin D deficiency, it may be a great idea for taking the supplements. Supplements can help to keep your weight under control and can optimize your overall health.

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