Table of Contents
Where It Comes From
Vitamin D3, also known as cholecalciferol, is a fat-soluble vitamin that helps to maintain strong bones, boost the immune system, and regulate calcium and phosphorus levels. The skin naturally produces Vitamin D3 when exposed to sunlight, specifically ultraviolet B (UVB) rays. It is also available from dietary sources such as fatty fish (salmon, mackerel, and sardines), egg yolks, fortified foods, and supplements. We recommend supplementing with Vitamin D3, the most effective form of vitamin D, over other forms like D2 (ergocalciferol).
What It is Indicated For
People typically take vitamin D3 to promote bone health, boost immunity, and improve mood and cognitive functioning. It promotes calcium absorption, which helps to maintain strong bones and teeth. Vitamin D3 also helps to maintain brain function, regulate mood, and guard against cognitive decline. Supplements aimed at supporting overall health and well-being frequently include Vitamin D3 due to its numerous benefits.
Key Benefits of Vitamin D3:
- Bone Health and Calcium Absorption: Vitamin D3 is required for calcium absorption in the intestines, which is critical for maintaining healthy bones and preventing osteoporosis. The American Journal of Clinical Nutrition published a study that found appropriate Vitamin D3 levels dramatically reduced the incidence of fractures and bone loss in older persons.
- Immune System Support: Vitamin D3 helps the immune system by increasing the pathogen-fighting abilities of monocytes and macrophages, which are white blood cells crucial for immune function. According to research published in The Journal of Clinical Endocrinology & Metabolism, Vitamin D3 supplementation boosted immune function and lowered the risk of infection, especially in people with low vitamin D levels.
- Cognitive Function and Mood Regulation: Vitamin D3 has been linked to improved cognitive function and mood, particularly in older adults. Studies have linked low levels of vitamin D3 to an increased risk of depression, anxiety, and a decline in cognitive functioning. A study in The Journal of Alzheimer’s Disease discovered that vitamin D3 supplementation improved cognitive performance and lowered the risk of dementia in older persons.
Contraindications
Most people typically find Vitamin D3 safe, but if you have hypercalcemia (high amounts of calcium in your blood), hyperparathyroidism, or kidney disease, you should use it with caution as it can exacerbate these problems. People who are taking calcium-metabolizing drugs, such as thiazide diuretics, should see their doctor before taking Vitamin D3 supplements.
Warnings
While most people tolerate vitamin D3, excessive ingestion can result in vitamin D toxicity, which can produce symptoms such as nausea, vomiting, weakness, and serious problems such as hypercalcemia. If you are thinking about taking high-dose supplements, you should follow the suggested dosage and consult with a healthcare expert.
Dosages
The recommended Vitamin D3 intake varies according to individual needs, age, and geographical region. Typically, experts advise adults to take 600–800 IU per day for overall health maintenance. Individuals with low Vitamin D3 levels or those who are at risk of deficiency may benefit from higher dosages of up to 2000 IU per day, especially during the winter months when sun exposure is limited. A healthcare provider may recommend greater doses for certain health conditions, such as bone health or immune support.
Products Contained In
Mind Lab Pro: A comprehensive nootropic stack that includes Vitamin D3 to support cognitive function, mood regulation, and overall brain health.
References
1. Bischoff-Ferrari, H. A., Willett, W. C., Wong, J. B., Giovannucci, E., Dietrich, T., & Dawson-Hughes, B. (2005). Fracture prevention with vitamin D supplementation: a meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, 82(2): 652-665.
2. Martineau, A. R., Jolliffe, D. A., Hooper, R. L., Greenberg, L., Aloia, J. F., Bergman, P.,… & Griffiths, C. J. (2017). Vitamin D supplementation to prevent acute respiratory infections: systematic review and meta-analysis of individual participant data. The Journal of Clinical Endocrinology & Metabolism, 103(3), 3067–3077.
3. Annweiler, C., Dursun, E., Féron, F., Gezen-Ak, D., Kalueff, A. V., Littlejohns, T.,… & Llewellyn, D. J. (2015). “Vitamin D and cognition in older adults: updated international recommendations.” The Journal of Alzheimer’s Disease, 43(2): 615-619.
