By Dr. Nur Yılmaz
Vitamin D is basically divided into 5 groups. However, D1-D2-D3 vitamins stand out among these groups. Vitamins D2 and D3 are the basic types of vitamins we need. Vitamin D3 is one of the two types of vitamins in the vitamin D group. Vitamin D3 is a type of vitamin that is stored/enzymed in the skin. Cholecalciferol, called prototypical secosteroid, is in the vitamin group.
It is stored by converting the compounds taken from foods such as this vitamin produced by the body on the skin with sunlight. It helps minerals such as vitamins, calcium and magnesium to be used by the body. this vitamin is more important for the body than vitamin D2 and its deficiency must be corrected immediately.
What Does Vitamin D3 Do?
Its the vitamin which our body naturally produces with the help of nutrients and sunlight, can also be taken as supplementary food today, it cannot be obtained naturally, should be taken with supplementary food, because this vitamin has many uses in the human body. The effect on the human body is as follows;
- Supports human psychology.
- It reduces the risk of depression.
- Supports bone health.
- Supports bone formation
- Regulates metabolism
- Strengthens the immune system
- It has positive effects on hypertension.
- It has positive effects on cancer.
- Calcium and phosphorus can be activated with vitamin D3.
It is an active and important type of vitamin for the body at many points.
What Are the Symptoms of Vitamin D3 Deficiency?
Vitamin D3 deficiency is a major problem. In this regard, it is recommended to eliminate this vitamin deficiency in order not to encounter different and serious health problems in the medium and long term. Also not getting healthy sunlight is one of the most important causes of the disease, because this certain vitamin is activated by sunlight. deficiencies symptoms are as follows;
- General body pain
- Fatigue/weakness
- Bone/Joint pain
- Hair loss / flaking on the scalp
- Nail breakage
- altered mood/depression
- Insomnia
- Frequent infections,
- Certain growth and development retardation
- Excessive sweating
- Persistent cold
- Disturbance in the perception of place and time
- vomiting
- Constipation
- Weight loss
- Hypertension
Such symptoms can be seen on the human body.
What is the Daily Dose Needed?
It can be taken into the body from sunlight and food as well as being produced naturally by the body. The situation of taking vitamin D3 from outside may vary from country to country and according to life style. As we said, the most important factor here is the sun factor. The sun factor affects the diversity of foods grown as well as the storage of this vitamin in the human body. North Europe While this requirement increases in countries with low sun exposure, such as countries with low sun exposure, it is almost nonexistent in the equatorial region. However, of course, eating habits are also effective on this situation. In the conditions of Turkey, the rate of people’s exposure to sunlight decreases with the concretization. Therefore, in Turkey, doctors recommend taking it as a supplement.
Daily need dose:
- newborns and first-year children; 1000-1500 UIs
- Children and Breastfeeding Women; 5mg (200 UI)
- Individuals Under 50; (200 UIs)
- Individuals aged 51-65; 10mg (400 UI)
- Individuals Over 65; 15mg (600 UI)
In Which Foods Is Vitamin D3 Found?
We can get it from environmental factors (sun), as well as from food. If environmental factors such as sun and vitamin intake from food are not sufficient, it can be taken into the body with additional medical supplements. However, we have listed the foods that contains the vitamin for you. These foods are:
- Fish (Mackerel, salmon and tuna)
- Fish oil
- Egg
- Caviar
- Milk
- Soy milk
- Kefir
- Cheese
You can also meet the amount of Vitamin D3 we need daily from supplements and multivitamins that you will use with the advice of your doctor.
Frequently Asked Questions (FAQ):
Q1. What is Vitamin D3?
A: Vitamin D3 (cholecalciferol) is a form of vitamin D that helps your body absorb calcium and phosphorus, essential for strong bones, teeth, and immune function. It’s often produced in the skin when exposed to sunlight.
Q2. Why is Vitamin D3 important?
A: Vitamin D3 supports bone health, boosts immunity, enhances mood, helps with muscle function, and may reduce inflammation.
Q3. What are the signs of Vitamin D3 deficiency?
A: Common signs include fatigue, bone or muscle pain, frequent illness, mood swings, and hair loss.
Q4. How can I get enough Vitamin D3?
A: You can get Vitamin D3 through sunlight exposure, foods like fatty fish, fortified dairy products, and supplements
Q5. Who is at risk of Vitamin D3 deficiency?
A: People with limited sun exposure, darker skin tones, older adults, and those with certain health conditions or dietary restrictions.
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