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

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:

• 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?

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?

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

Vitamin D3 has important effects on:

• 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...

Where does vitamin D3 occur?

Exposure to the sun

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

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

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?

• 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

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:

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

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

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?

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: