What Are The Benefits Of Vitamin D3

Why Is Vitamin D3 Important

Vitamin D is important in vital processes, especially in regulating the absorption of calcium and phosphorous, in addition to its role in regulating the work of the immune system, and obtaining adequate amounts of vitamin D is important in the normal growth and development of bones and teeth.

What Are The Benefits Of Vitamin D3

There are many benefits of vitamin D3, the most important ones are:

  • Improving general body health, treating osteoporosis.
  • Prevents rickets; And that when it is present in the body in appropriate quantities.
  • It stimulates the kidneys to recycle phosphate in the blood again, thus maintaining a normal blood pH.
  • It can treat problems with the parathyroid glands, or low levels of phosphate in the blood, caused by low levels of vitamin D3.
  • It is believed that vitamin D3 can treat acne, because lack of exposure to sunlight can increase the appearance of acne, and the appearance of acne can increase in the winter, and decrease in the summer.

Too Much Vitamin D3 Side Effects

Taking vitamin D3 can cause side effects, such as: allergy, which causes many symptoms, as follows:

  • Breathing difficulty.
  • Swelling of the face, lips, tongue, or throat.

And you should stop taking D3 supplements and go to the doctor immediately, if these symptoms appear:

  • shortness of breath, and chest pain.
  • Growth problems in children.
  • Feeling very thirsty, and increased urination.
  • Having mood swings.
  • Feeling tired

Rarely, a person develops symptoms of an allergic reaction from vitamin D3 supplements, which are as follows:

  • Skin rash.
  • Feeling very dizzy.

As for the early symptoms that appear when a person takes an excessive dose of vitamin D, they are as follows:

  • Feeling of weakness and a metallic taste in the mouth.
  • Weight loss and constipation.
  • Having pain in the muscles and bones.
  • Nausea and vomiting.

Vitamin D3 Recommended Dose

The normal concentration of vitamin D in the blood was estimated to be more than 20 ng/ml. The appropriate doses to maintain the normal concentration of vitamin D in the blood include the following:

According to the Institute of Medicine, suitable for 97.5% of people: The average daily intake of vitamin D has been set at 400-800 IU, or 10-20 mcg. But people who are not exposed to sunlight and who are overweight or obese may need a higher daily intake.

People with a vitamin D deficiency: They need 5,000 IU daily to reach blood levels of vitamin D above 30 ng/ml.

Healthy adults: Healthy adults need a daily intake of vitamin D equal to 1120-1680 IU; To maintain adequate levels of vitamin D in the blood when the amount of vitamin D in the blood is greater than 20 ng/ml or equal to 30 ng/ml.

Postmenopausal women: The recommendations for postmenopausal women with blood levels of vitamin D below 20 ng/ml are to take 800-2000 IU or even more to reach 30 ng/ml.

How Much Vitamin D3 Should You Take Daily

The Age

Daily Intake Per Ui



Les then one year

400 UI



From 1 year – 13 years old

600 UI



From 14 year – 18 years old

600 UI

600 UI

600 UI

From 19 year – 50 years old

600 UI

600 UI

600 UI

From 51 year – 70 years old

600 UI



Over 70 years

800 UI




Vitamin D3 Food

You can get vitamin D in several ways, including:

  • Sun exposure of about 15-20 minutes three days a week is usually sufficient.
  • Take nutritional supplements, eat foods rich in them:
  • Fatty fish, such as; Salmon and tuna.
  • Yolk.
  • Cheeses;
  • Beef liver.
  • Mushrooms;
  • Fortified milk vitamin-fortified cereals and juices.

Related topic about TOP 14 FOODS THAT ARE HIGH IN VITAMIN B12

Causes For Vitamin D3 Deficiency

The main causes for vitamin D deficiency include these categories of people:

  • Breast-fed babies, because breast milk is very low in vitamin D, and if the baby is breast-fed, it should be given a supplement of 400 IU of vitamin D per day.
  • Seniors; As skin ages, its ability to make vitamin D decreases when exposed to sunlight, and the kidneys' ability to convert vitamin D into its active form decreases.
  • Dark-skinned people, who have less ability to produce vitamin D from the sun.
  • People with disorders such as; Crohn's disease or celiac disease who don't eat fat well, because vitamin D needs fat to absorb it.
  • People who are obese, because body fat binds to vitamin D and prevents it from reaching the blood.
  • The person who has had gastric bypass surgery.
  • The person with osteoporosis.
  • The person with chronic kidney or liver disease.
  • The person with hyperthyroidism.
  • The person with certain lymphomas, a type of cancer.
  • People who are taking medications that affect the chemical processes of vitamin D, such as; Cholestyramine, anti-seizure drugs, glucocorticoids, antifungal drugs, and HIV/AIDS drugs.

How Do I Know If I Lack Vitamin D

Symptoms that appear in cases of vitamin D deficiency include:

  • Back pain.
  • Bad mood.
  • Impaired wound healing;
  • Hair loss
  • Muscle pain;
  • Fatigue.

If vitamin D deficiency persists for long periods, this may lead to major complications, such as:

  • Cardiovascular disease.
  • Autoimmune problems.
  • Neurological diseases.
  • Infection.
  • Pregnancy complications.
  • Some types of cancer, like breast and colon.


Treatment Of Vitamin D3 Deficiency

Treating a vitamin D3 deficiency depends on getting more vitamin D from the diet and supplements. Required levels of vitamin D vary with age and health conditions.

It is recommended to get 600 international units of vitamin D for everyone between the ages of one to 70 years, and to raise it to 800 international units for people older than 70 years to improve bone health, and the upper safe limit has been raised to 4000 IU, and doctors may prescribe more than 4,000 IU to treat vitamin D deficiency, and you should talk to your doctor about taking vitamin D supplements.

Vitamin d3 benefits, uses and side effects, everything you need to know in this video:


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