Vitamin D3: Why It’s Important and How to Increase Your Intake

In order for your body to function well, absorb calcium, and aid in bone growth, your body needs vitamin D. If you have low vitamin D levels, it can also mean you are at greater risk for breast cancer, colon cancer, prostate cancer, depression, anxiety, weight gain, and heart disease.

Studies indicate that people who have normal and higher levels of vitamin D are at a lower risk level for diseases and are generally healthier.

In this article, we will take a look at what vitamin D is, deep deeper into its benefits, ad how you can increase your intake of vitamin D3 on a daily basis.

What is Vitamin D3?

Vitamin D3 is essentially just vitamin D. Vitamin D is made up of ergocalciferol-D2, cholecalciferol-D3, alfacalcidol. Interestingly, vitamin D is not a vitamin at all and it actually considered a pro-hormone. Your body is not able to create its own vitamin D, so you have to consume this vitamin on your own through liquids, foods, and supplements.

A little exception to this rule is your body’s unique ability to synthesize vitamin D from the sun when you are outside in the sun. when the rays of the sun hit your skin, your body can absorb the vitamin D.

Although similar, there are some difference between vitamin D2 and vitamin D3. Vitamin D3 is easier for your body to absorb. D3 comes from fatty fishes, eggs, liver, and fish oils whereas D2 comes from fortified foods and plants.

What are the Health Benefits?

There is significant health benefits of vitamin D3. Keeping your levels up will make you feel better, happier, less tired, and simply keep you healthier overall.

D3 will ensure that your bones stay strong and healthy. D3 prevents bone loss, fractures, and osteoporosis. It also plays a vital role in preventing cancers, especially if you have a predisposition to certain cancer like breast or colon. Many studies have found that proper levels of vitamin D and sunshine can prevent the development of these cancers or slow the development and spread of the cancer in the body.

It will also lower your risk of Alzheimer’s. in fact, people who have vitamin D deficiencies have twice as likely a chance in developing this terrible disease. A study revealed that those who have very low levels of vitamin D were much more likely to develop Alzheimer’s.

You can also protect your heart by getting enough vitamin D. low levels have been linked to heart disease, heart failure, and high blood pressure. Vitamin D plays a significant role in preventing any plaque buildup in your arteries.

Vitamin D will also boost your immunity and keep you strong and healthy. You will find you are sick less often and if you do get sick, your body can fight off the illness much more effectively and efficiently.

Another great benefit is its role in helping those who suffer from depression and anxiety. This vitamin affects dopamine and norepinephrine, which are hormones that make you feel happy.

How to Increase Your Daily Intake

Increasing your vitamin D3 levels are much simpler than you may think. Simply sitting outside in the sun with exposed skin for five to ten minutes a day 3 times a week is generally enough for people to restore their levels.

However, sometimes this is not always an option because of bad weather, lack of time, or when it is the middle of winter. In that case, there are other effective ways to increase your levels.

You can take a vitamin D3 supplement. It comes in liquids, capsules, gel caps, and pill.

You can also eat foods that are high in vitamin D. Wild salmon, herring, sardines, cod liver oil, canned tuna, oysters, shrimp, egg yolks, mushrooms, fortified milk, oats, and beef liver contain very high levels of vitamin D. incorporate one or a combination of the foods above into your weekly meals and your vitamin D levels will remain at their proper levels for optimal health.