Vitamin D is a fat soluble nutrient. In fact, it’s not technically a vitamin, it’s actually a steroid hormone that regulates a vast proportion of our bodily functions. Vitamin D plays a role in modulating our immune system, and is powerful in supporting hormone regulation, muscles and bones.
Vitamin D is produced in the skin when it’s exposed to the sun. The UVB rays from the sun generate pre-Vitamin D, which then undergoes further reactions to make an active form of Vitamin D, cholecalciferol or vitamin D3.
Vitamin D3 vs D2: What's the difference?
There are two main forms of Vitamin D, Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). Although both forms of Vitamin D are important, Vitamin D3 is more important for our health and wellbeing. Our bodies absorb and use vitamin D3 better, and it is vitamin D3, not D2, that maintains the levels of vitamin D in our body during winter months.
Functions of Vitamin D3
A well known function of Vitamin D3 is supporting bone density, but it's also a vital nutrient for other bodily functions, including strengthening and balancing our immune system, reducing inflammation, and supporting the cardiovascular, nervous, and reproductive systems.
Vitamin D3 supports bone health
Vitamin D3 is necessary for the body’s absorption of calcium as well as regulating calcium and phosphorus levels in the blood, protecting against osteoporosis, rickets, and bone fracture. A key function of vitamin D3 is supporting calcium absorption, preventing low levels of circulating calcium, which can lead to the body taking calcium from its stores in bone, weakening existing bones and preventing new ones from forming.
Vitamin D3 helps to modulate immune function
Vitamin D3 helps regulate the immune system, reducing our risk of infections and autoimmune diseases.
Vitamin D3 can modulate both the innate and adaptive immune systems, the two main branches of the immune system that keep us in balance.
Functions of vitamin D3 for the immune system include:
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Producing, modulating and activating the immune cells that help fight infection by destroying infected or mutated cells
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Inhibiting the growth and production of inflammatory proteins and potentially mutated cells
A review of 25 randomised controlled trials that involved about 11,300 people found that participants who were Vitamin D deficient saw a 12% reduced risk for respiratory infections when supplementing with Vitamin D.
Vitamin D3 supports blood sugar levels
Vitamin D3 has been shown to help regulate insulin secretion and sensitivity and balance blood sugar.
Observational studies suggest that Vitamin D3 helps increase insulin sensitivity, boost beta cell function, and reduce inflammation, which are all potential benefits for reducing the risk of and helping manage type 2 diabetes.
Vitamin D3 supports mood
Because one of the main functions of vitamin D3 is to act like a hormone within our bodies, it does affect brain function. Vitamin D deficiency has been linked to an increased risk for mood disorders, including depression, seasonal affective disorder, and severe mood problems experienced during PMS, insomnia and anxiety.
People with seasonal affective disorder appear to produce less Vitamin D, which may affect the activity of the neurotransmitter serotonin. Serotonin is our feel-good hormone, so when the serotonin levels are low, it may lead to a greater risk for mood disorders.
Vitamin D deficiency & depletion
The main cause of Vitamin D deficiency is our lack of sunlight exposure from the modern indoor lifestyle many of us lead, as well as a low Vitamin D intake through diet. The level of Vitamin D synthesis is influenced by a number of factors, including season of the year, skin pigmentation, latitude, use of sunscreen, clothing, age and amount of skin exposed.
Other factors which can contribute to low Vitamin D levels include:
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Pregnancy and breastfeeding
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Old age
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Obesity
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Low magnesium status
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Low fat diet
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Genetic factors
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High cortisol levels (caused by stress or medications like steroids)
A Vitamin D deficiency can lead to a number of health complications. One of the most important functions of Vitamin D3 is helping to support normal calcium absorption, so deficiency is largely associated with poor bone health e.g. rickets in children and osteomalacia or osteoporosis in adults. It causes the bones to become soft and weak, often leading to deformities and a higher risk of fractures.
Health conditions and symptoms related to Vitamin D deficiency include:
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Rickets, osteomalacia and osteoporosis
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Muscle pain and weakness
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Growth problems
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Joint and bone pain
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Increased autoimmunity, poor immunity and greater risk of infections
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Constipation and/or diarrhoea
How to prevent Vitamin D deficiency
Vitamin D RDA
Public Health England (PHE) and other organisations suggest that we take a dietary supplement of Vitamin D3 during the winter months, between October and March to protect bone and muscle health. Their recommendation is an intake of an average of 10 micrograms per day.
Vitamin D3 sources
Vitamin D3-rich foods
Very few foods are naturally rich in Vitamin D3. The main sources are:
Vitamin D3:
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Oily/fatty fish and fish liver oils (e.g. mackerel, salmon and tuna)
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Egg yolks
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Beef liver
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Cheese
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Fortified products including some dairy, cereals, juices, etc.
It’s important to note that dietary sources of Vitamin D3 can only be found in animal products and fortified foods, so if you are vegan, you need to pay extra attention to supplementing your diet with Vitamin D3.
Vitamin D3 supplements
While some of us may be able to get Vitamin D from UVB sun exposure in the summer months, and eating a diet high in oily fish, there are many factors that can inhibit our production and ability to get the adequate amounts for optimum health. Taking a Vitamin D3 supplement daily will ensure you are getting your daily needs to remain healthy and prevent disease.
Vegan sources of Vitamin D include lichen algae. While this wouldn’t be pleasant to eat, it means vegan Vitamin D3 supplements are accessible.
Summary
Vitamin D3 is vital for your overall health. It helps to support healthy bones, immune system and even moods and mental health.
It is important to take steps to get your recommended daily amount of this nutrient through diet, supplements and sunlight. During the winter months, it is a requirement to supplement with Vitamin D3 to maintain optimal blood levels. Generally, 4,000 IU or less per day is considered safe.
Getting regular blood tests is a good way to monitor your blood levels and make sure they stay within healthy ranges to prevent unwanted health conditions.
