Vitamin D3 - action, dosage, supplementation

Vitamin D, or the 'sunshine vitamin'. Sunbathing would seem to settle its replenishment in the body. Unfortunately not in this latitude.

Vitamin D is a unique vitamin (or rather a prohormone) that up to 90% of Poles may be deficient in. And it is crucial for your health. Together with a clinical nutritionist, we will introduce you to everything you need to know about vitamin D.

• Vitamin D3 drops
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• Vitamin D3 [ranking]
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• Vitamin D dosage + standards and recommendations
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• Vitamin D3 K2 whether you need to combine them + expert opinion
• What is vitamin D? Sources, table, examples
• Vitamin D deficiency symptoms + treatment
• Vitamin D overdose
• Maximum vitamin D dose, or what kind? Expert opinion]
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D vitamins - breakdown

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Let's put the knowledge in order. Wondering if vitamin D and D3 are the same thing? Vitamin D is not a homogeneous substance. When we write about vitamin D, we are referring to a group of fat-soluble organic chemicals.

Two forms of vitamin D are of primary importance to humans:

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• Vitamin D2 (ergocalciferol), found in plants and fungi.

• Vitamin D3 (cholecalciferol), found naturally in skin tissue of humans and animalsand.

The primary natural source of vitamin D is skin exposure to   sunlight (UVB). Hence the popular nickname for vitamin D - the 'sunshine vitamin'.

Vitamin D2 or D3? Which is better?

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As suggested  studiesand, vitamin D2 is less effective than vitamin D3 in raising serum vitamin D concentrations. It is cholecalciferol that raises the concentration of this vitamin higher and for longerand. Furthermore, vitamin D3 has better biological efficacy, bioactivity and stability   compared to vitamin D2.

Vitamin D3 - vitamin or prohormone?

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Technically speaking, vitamin D3 is not a vitamin but a prohormoneand because it is synthesised endogenously in the skin. However, vitamin D3 also meets the criteria of a vitamin per se, as people can meet their requirement for it through diet. Hence the term vitamin D3. 

Properties of vitamin D3

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Vitamin D3 has important effects on:

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• Calcium and phosphate metabolism : it contributes to the absorption of calcium in the gut, which strengthens bones, prevents fractures, osteoporosis and rickets  in children .
• Immune system: supports our immunity to fight infection,  increases production of microbial-fighting proteins .
• Muscular system :  strengthens muscles, promotes muscle recovery after exercise .
• Neural system: plays a beneficial role in  brain development, may prevent dementia and Alzheimer's disease .
• Cardiovascular system: reduces the risk of cardiovascular diseases e.g. hypertension, heart disease .

As you can see, vitamin D3 has a huge impact on the functioning of the whole body. This is why it is so important to maintain its optimal concentration. So, it remains to explain...

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Where does vitamin D3 occur?

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Exposure to the sun

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Production of vitamin D3 in the skin through sun exposure is its primary natural source. This covers as much as 80-90%and the daily requirement. However, the amount of vitamin absorbed can vary considerably.

The following factors reduce exposure to UVB light and thus reduce the absorption of vitamin Dand:

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• Applying sunscreen correctly can reduce absorption by up to 90%, according to some studies.
• Wearing full-length clothing that covers the entire body.
• Wearing full-length clothing that covers the entire body.
• Limiting the amount of time spent outdoors.
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• Darker skin tone (due to higher pigment melanin content) acting as a natural sunscreen.
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• Some seasons and living in northern latitudes above the equator, where UVB light is weaker.

Diet rich in vitamin D3

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We can also supply the sunshine vitamin to the body from food. In this way we are able to cover about   20%   of the daily requirement.

Sourcesand food sources of vitamin D3:

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• fish: salmon, swordfish, tuna, sardines, rainbow trout, eel,

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• egg yolk,

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• beef liver,

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• Cheeses: yellow (gouda, edam), moulded (gorgonzola, brie), matured (camembert, cheddar), 

• cheeses.

• milk;

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More and more food products enriched with vitamin D are appearing on the market, such as dairy products (yoghurt), baked goods, vegetable drinks or cereals (breakfast cereals).

The following are some of the most important nutritional benefits.

See also:

• What is vitamin D in? [sources + table]
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Vitamin D3 deficiency

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Production of vitamin D in the skin is the main natural source, but many people have a  insufficient concentration of itand.

Who is at risk of vitamin D3 deficiency?

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• Inhabitants  of regions where sunlight is limited in winterand.
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• Persons with limited sun exposure due to being indoors most of the time.
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• Persons with  darker skin because the pigment (melanin) acts as a shade, reducing vitamin D production .
• Persons using  sunscreen .
• Persons with dairy, egg intolerance or on a  vegan diet .
• People over 65 years of age  - the skin's ability to produce vitamin D decreases with age .
• Newborn babies  - due to their intensive growth and the fact that breast milk contains a small amount of vitamin D. In addition, with each month, the diet becomes poorer in vitamin D-enriched products (porridge, modified milk) .
• People who are overweight .
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• Smokers .
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• Patients taking drugs  that affect vitamin D3 absorption, e.g.: cholesterol-lowering drugs, anti-epileptic drugs, glucocorticoids, antifungal drugs, HIV/AIDS drugs .
• Persons who  have been diagnosed with:
  • chronic disease  kidney disease   or  liver , 
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  • thyroid diseases : hypothyroidism, hypothyroidism, Hashimoto's, 
  • asthmaand bronchiolitis, 
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  • atopic dermatitis , 
  • hypertension  arterial, 
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  • ischemic  heart disease , 
  • disorders of  digestion, malabsorption, chronic inflammatory bowel disease , 
  • obesity, overweight , 
  • diabetes ,
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Symptoms of deficiency

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Vitamin D3 deficiency can be difficult to spot, as symptoms may not appear for several months or years. Sometimes there are no symptoms at all. With this in mind, it is still useful to know what should trigger your vigilance. 

Vitamin D3 deficiency symptoms:

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U  adultsand: 

• Frequent infections, recurrent colds.
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• General fatigue.
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• Bone pain.
• Pain.
• Weakness, muscle aches or cramps.
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• Mood lowering, apathy, depressive moods.
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• Sleep problems (insomnia, decreased quality and length of sleep).
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• Long wound healing time.
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U  childrenand:

• Bone pain, especially in the lower limbs, which may awaken the child from sleep at night.
• Bone pain.
• Muscle pain, muscle weakness.
• Muscle weakness.
• Deformity: growth retardation, valgus knee, knee scoliosis.
• Deformity: growth retardation, knee valgus, knee scoliosis.
• Delayed ability to walk.
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• Calcium imbalance: tetany, cardiomyopathy, seizures.
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Learn more:

• Vitamin D deficiency [symptoms + treatment]
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Vitamin D3 overdose

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Luckily, overexposure to the sun does not cause a vitamin D overdose because the body limits the amount of vitamin D it produces. An overdose of vitamin D can occur if we take too large an amount of dietary supplements. Vitamin D toxicity is quite rare, but can lead to hypercalcaemia (too much calcium in the blood)and.

Symptoms of vitamin D3 overdose

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Too much vitamin D3 causes the following  symptoms :

• headache,
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• nausea,
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• vomiting,
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• increased thirst and urination,
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• deterioration of appetite,
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• weakness,
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• ataxia (a neurological condition that can cause slurred speech and stumbling),
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• disorientation,
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Overdose - what to do? How to treat?

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If you suspect a vitamin D overdose, see your doctor immediately. Usually, depending on the patient's condition,  treatmentand includes stopping vitamin D supplementation and limiting calcium in the diet.

The doctor may also prescribe intravenous fluids and medications such as corticosteroids or bisphosphonates. The patient should review the list of their medications, supplements to adjust future vitamin D doses and avoid excesses of this vitamin.

Patient's list.

See also:

• Vitamin D overdose [symptoms + effects + what to do]
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• Maximum dose of vitamin D [what + expert opinion]
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Testing vitamin D3 levels. When is it worth getting tested?"

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If you suspect you have abnormal 'sunshine vitamin' concentrations, talk to your doctor about the risks and symptoms. Your doctor may make a referral for a reimbursable serum test for this vitamin.

Blood test - what does it look like?

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You will receive a referral from your specialist for the free test. We can test for vitamin D3 in the body using two parametersand:

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• 25(OH)D3 - the test consists of determining the concentration of total 25-hydroxy vitamin D: calcidiol [25(OH)D] and other hydorksylated derivatives. This test is the most commonly ordered. It reflects very well the amount of vitamin D from diet and skin synthesis. 
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• 1,25(OH)2D3 - test involves determination of active vitamin D, does not reflect the actual status well. It is only available for strictly defined medical indications and requires a more complicated procedure.

You can also have the test done privately. Prices depend on the laboratory and start from £75. You must inform the medical staff of any medicines, supplements and herbal preparations you are taking. We do not need to be fasting. Blood is taken from the elbow vein. You will usually receive the result within 1-3 days.  

See also:

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• Vitamin D [dosage + standards and recommendations]
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Vitamin D3 standards - results

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Are there different blood vitamin D3 standards in adults and children? The following  standardsand are the same for each age group! 

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*nanogram/millilitre

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Please remember to always refer to the range and units of the laboratory in question.

Supplementation: dosage, contraindications, forms of administration

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Dose selection by age group depends on: 

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• body weight, 
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• stage of sunshine (season),
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• nutritional habits,
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• diseases and general health status,
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For this reason, the dose should be set individually. In the guidelines, you will only find ranges within which vitamin D should be dosed, not strict determinants.

Best for the immune system

Natu.Care Vitamin D 2000 UI

5.0

• Vitamin D content: 50 µg
• Additional active ingredients: none
• Form: capsules
• Dosage: Adults - 2000 IU (1 capsule)
  Overweight individuals - up to 4000 IU (2 capsules)
  Elderly individuals - up to 4000 IU (2 capsules)
• Number of capsules: 90

See price

Product description

Vitamin D plays a crucial role in our health and well-being. It affects calcium and phosphate metabolism, which translates to healthy bones and teeth. It also helps regulate the immune system, and studies indicate its influence on the functioning of the nervous system.

Vitamin D, although called a “vitamin,” is actually a prohormone that our body produces on its own, primarily under the influence of sunlight. Unfortunately, our modern lifestyle contributes to deficiencies of this essential vitamin. Working in enclosed office buildings, using (necessary!) SPF creams, and covering the body with clothing all make it very difficult, if not impossible, to obtain adequate levels of vitamin D from sunlight. This is why appropriate, year-round supplementation is so crucial.

Vitamin D from Natu.Care is a well-tested vitamin D3 suspended in safflower oil, a plant known for its numerous health benefits. The convenient, easy-to-swallow capsule will make supplementation a part of your daily, healthy routine, improving your overall well-being.

Pros and cons

Pros:

• Ensures proper functioning of the immune system
• Supports the maintenance of healthy bones and teeth
• Maintains proper heart, kidney, and muscle function
• Tested by an independent, certified laboratory
• Convenient and easy-to-swallow capsule
• Clean composition - free from added sugar, gluten, GMOs, lactose, and without preservatives or colorants

Cons:

• None.

Additional Information

Pregnant women and breastfeeding mothers should consult a doctor before using the product. This dietary supplement is intended for a healthy adult population up to the age of 75.

Vitamin D dosage

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The average healthy adult should take 2000 IU of vitamin D3 per day. Larger daily doses of 2000-4000 IU are recommended for people: over 75 years of age, those with autoimmune diseases, the obese and those with dark skin - as they may have reduced absorption and poorer metabolism of vitamin D3.

See what the recommendations are for you and your loved ones.

Average daily recommended amountsand

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*IU (international unit)  - a unit of activity of biologically active substances, established by the WHO. Used to compare levels of the same active substances in a given drug.

Contraindications to vitamin D3

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Contraindications to the use of vitamin D includeand:

• hypersensitivity to any ingredient in the dietary supplement (read labels),
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• diagnosed renal insufficiency or hypercalcaemia,
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• use of anticoagulants, antiepileptic drugs, drugs containing liquid paraffin, magnesium, digitalis glycosides, thiazides, rifampicin.
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How to take care of proper vitamin D3 levels?

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• Determine if you may have a vitamin D3 deficiency/excess. Are you at risk? Consult your doctor and, if in doubt, get blood tests.
• Consult your doctor.
• In the sunny months (April - September) try  to stay in the sun  min. 15 minutes with 18% of your body exposed (short t-shirt and shorts), no UV filters and no cloud cover or smogand.
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• Return to the section on the presence of vitamin D3 in food. Find out which products suit you and incorporate them into your diet.
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• In autumn and winter, keep in mind a nutritious diet and you can supplement with vitamin D3. Remember to consult your doctor or pharmacist about the dose.
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Vitamin D3 in capsules or drops? Which is best?

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There are various forms of vitamin D3 available on the market. You can choose from:

• capsules,
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• tablets,
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• drops,
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• liquids,
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• powders,
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• aerosols,
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The wide choice helps to match supplementation for, for example, a young child (convenient aerosol) or for people who do not like swallowing large capsules (liquids). Drops seem to be the best form of administration, due to assimilability   and bioavailability . 

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Vegan vitamin D3

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Vegans and vegetarians who limit their intake of animal products are at risk of vitamin D3 deficiencyand. However, supplements have emerged on the market to meet the needs of this audience. Vitamin D3 has been isolated from plant products e.g.  lichens, and no zoonotic products have been used in its production .

Vitamin D3 in cosmetology

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Sun vitamin is also used in the production of cosmetics for the face, body, hair. Its valuable  skincare properties have long been appreciatedand. Regular use of cosmetics with vitamin D, among other things, soothes skin inflammation or protects skin cells against UV damage.

Vitamin D a COVID-19

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Since the outbreak of the coronavirus pandemic, researchers have taken vitamin D under the microscope as one of the key vitamins with a huge impact on our immunity. Previous  meta-analyses  suggest that people with vitamin D deficiency were as much as 80% more likely to be infected with coronavirus than those with sufficient vitamin D concentrations in their bloodand.

Adequate serum vitamin D concentrations also have an impact on the course of COVID-19 infection. As shown in an interesting  studyand, patients who received supplementation with this vitamin during infection were less likely to be mechanically ventilated or die after hospital admission.

Scientists continue to look at the relationship between the sunshine vitamin and coronavirus. Above all, however, they recommend that for the sake of your immunity, you should take care to exercise and eat a wholesome diet.

Sun vitamins are a good way to protect yourself.

See also:

• Vitamin K2
• Vitamin K
• Omega-3 fatty acids

Summary

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