Vitamin D3 supplements aren't for everyone, but they may be a good idea for some people. “A vitamin D3 supplement could be beneficial if you're vegan or lactose intolerant, if you have dark skin, if you don't get a lot of sun, or if you have certain medical conditions,” says Yawitz.
Vitamin D is necessary for our health, especially our bone health and immune system. While it is possible to take enough vitamin D once a week to keep yourself balanced, the best results were found to be a lower dose (1,000-2,000 IUs or 25-50 mcg ) taken daily.
Strengthens Bones
Vitamin D3 aids in the management and absorption of calcium, as well as being essential to your bones (and teeth). Calcium is the most common mineral in the body. The majority of this element is found in our bones and teeth.
Too much vitamin D can cause harmful high calcium levels. Tell your doctor right away if any of these signs of high vitamin D/calcium levels occur: nausea/vomiting, constipation, loss of appetite, increased thirst, increased urination, mental/mood changes, unusual tiredness.
So, when it comes to vitamin d deficiency treatments, how long till you start to feel better? Those with the lowest levels should feel an improvement after just a few days, while those who only need to top up their levels may have to wait a week or two before they begin to feel healthier and more energised.
A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults. Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.
In addition, taking a supplement that contains too much vitamin D can be toxic in rare cases. It can lead to hypercalcemia, a condition in which too much calcium builds up in the blood, potentially forming deposits in the arteries or soft tissues. It may also predispose people to painful kidney stones.
It is a fat-soluble vitamin that has long been known to help the body absorb and retain calcium and phosphorus; both are critical for building bone. Also, laboratory studies show that vitamin D can reduce cancer cell growth, help control infections and reduce inflammation.
More and more research shows that vitamin D reduces inflammation, regulates many cellular processes and metabolism and promotes immunity.
Several studies even saw a dose-dependent relationship between vitamin D levels and sleep. [1,2] This adds to the evidence that there is a direct, linear relationship between vitamin D and sleep measures. This also means that improving your vitamin D by any amount will improve your sleep.
Vitamin D3:
Vitamin D3 can improve mood and energy, and it has been a must for many of my patients throughout the pandemic, says Dr. Madrak. While lack of sunlight isn't a sole contributor to anxiety, vitamin D deficiency can hinder mental well-being. The best source of vitamin D3 is direct sunlight.
Magnesium is a critical factor in making Vitamin D bioavailable. Without magnesium present, Vitamin D is stored in the body and not used. The body depends on magnesium to convert Vitamin D into its active form within the body.
Norman also lists 36 organ tissues in the body whose cells respond biologically to vitamin D. The list includes bone marrow, breast, colon, intestine, kidney, lung, prostate, retina, skin, stomach and the uterus. According to Norman, deficiency of vitamin D can impact all 36 organs.
Most people don't experience side effects with vitamin D, unless too much is taken. Some side effects of taking too much vitamin D include weakness, dry mouth, nausea, vomiting, and others.
Although this might sound similar to relieving stress, strong levels of vitamin D not only correlate with reduced stress – it also improves the production of “feel good” hormones. Vitamin D actively fights depression by increasing serotonin, the hormone key to stabilising mood and increasing happiness.
Vitamin D is as vital for mental health as it's essential for physical health. There is sufficient research to show that not having enough of the vitamin can lead to depression-like symptoms. People with depression have higher chances of having vitamin D deficiency.
Our only hard recommendation: Avoid supplementing with vitamin D at night. There's evidence that vitamin D can suppress melatonin—which is bad news for your sleep quality.
Vitamin D
As it is recommended to take it with full meals should be avoided in the evening. Also, a study showed that when taken in large quantities, vitamin D can reduce the production of melatonin, the sleep hormone.
Since vitamin D deficiency may cause symptoms including fatigue, body pains, and muscle weakness, you will likely feel improvements in these symptoms after taking vitamin D supplements and raising your blood levels.
Use vitamin D cautiously if you're taking drugs processed by these enzymes. Digoxin (Lanoxin). Avoid taking high doses of vitamin D with this heart medication. High doses of vitamin D can cause hypercalcemia, which increases the risk of fatal heart problems with digoxin.