Vitamin D3 (Cholecalciferol)

Overview:

Vitamin D3, or cholecalciferol, is the form of vitamin D that is synthesized in the skin upon exposure to sunlight. It is also found in animal-based foods and is more effective at raising and maintaining overall vitamin D levels in the blood compared to vitamin D2.

Sources:

Vitamin D3 is present in fatty fish, fish liver oils, egg yolks, and fortified dairy and grain products. It is also available in supplement form.

Functions:

Bone Health: Vitamin D3 aids in calcium and phosphorus absorption, which is crucial for building and maintaining strong bones and teeth.

Immune Function: It plays a role in modulating the immune system and reducing inflammation.

Mood Regulation: Some studies suggest that vitamin D3 may have a role in mood regulation and in reducing the risk of depression.

Deficiency:

Deficiency in vitamin D3 can result in weak bones, leading to conditions such as rickets in children and osteomalacia in adults. It may also contribute to osteoporosis and an increased risk of fractures.

Toxicity:

While rare, excessive vitamin D3 supplementation can cause hypercalcemia. Symptoms include nausea, vomiting, frequent urination, and kidney problems. The tolerable upper intake level for adults is 4,000 IU per day.