Vitamin D3
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Form: Cholecalciferol
Food source: Made when skin is exposed to sunlight. Small amounts available in mushrooms. Also in egg yolks and oily fish (salmon, sardines, anchovies, herring, trout and tuna).
Benefits of Vitamin D3
- Strengthens immune system
- Bone health
- Cardiovascular health
- Pregnancy support
What is Vitamin D3?
Vitamin D isn't actually a vitamin, it is a hormone which is made in the skin when exposed to UVB sunlight. It’s only found in a small number of foods, mainly of animal origin, such as oily fish, meat and egg yolks. Because of this narrow range of sources, it’s one of the nutrients that adults are most deficient in. It’s also often missing from unspecialised dietary supplements, especially meal replacement formulas which we always recommend avoiding due to their low levels of nutrients and the risk of sweeteners they include in developing diabetes. As Vitamin D is not technically a vitamin, these products can claim to be offering all your required daily vitamins and minerals, whilst missing crucial nutrients such as Vitamin D.
If it’s so difficult to get, why do we need Vitamin D? Vitamin D helps regulate our immune system - if your immune system is under-functioning, you may get frequent colds and infections. If it is over-functioning, you may develop auto-immune conditions (where your immune system mistakenly attacks your body). If you seem to be constantly suffering from various coughs and colds, it may be due to a deficiency in Vitamin D that's affecting your immunity.
Vitamin D is also an essential nutrient for protecting your bones because it helps your body absorb Calcium and Phosphorous, taking these vital nutrients into your bones. Children need Vitamin D to help build their bones and adults need it to help keep their bones strong and healthy. Vitamin D is also important for the development of bones in a foetus so it is also an important nutrient for pregnant women.
Some studies have shown that people with lower levels of Vitamin D have a higher risk of cardiovascular disease. This is thought to be because Vitamin D reduces the tendency for Calcium to accumulate in the soft tissue, and it reduces LDL cholesterol which improves control of inflammation.
Sunlight is the main source of Vitamin D, but this is not always possible for everyone all year-round. Vitamin D is only found in a small number of foods and the most effective source of Vitamin D is D3 from vegan-friendly plant sources such as green algae. Vitamin D is fat-soluble so absorption is improved when you take it with food containing healthy fats.
