There are two main forms of vitamin D: D3 and D2. Vitamin D3, also known as cholecalciferol, can be obtained from certain animal foods such as eggs, oily fish and meat. It is also the form synthesised in the body under the influence of ultraviolet sunlight. Vitamin D2, known as ergocalciferol, can be obtained from portobello or cremini mushrooms and from yeast.
Vitamin D plays a key role in the health of a number of organs and systems. Having enough of it protects against a range of unwanted conditions and contributes to a fuller life.
Unfortunately, although the sunshine vitamin is present in most animal foods, in mushrooms and in yeast, almost every second person here suffers from a deficiency — particularly in the winter months, when the days are short and the sunlight weaker.
The health benefits of vitamin D
Vitamin D is extremely important for maintaining a healthy skeletal system, nails and teeth. It also contributes to strengthening the immune system, raises strength and endurance, improves brain function, lifts the mood and promotes the absorption of calcium and phosphorus.
- strengthens the immune system;
- regulates the absorption of calcium and phosphorus;
- strengthens the bones, muscles, nails and teeth;
- improves mood and helps against depression;
- lowers the risk of developing diabetes;
- raises the body's energy levels;
- helps regulate blood pressure.
Research also links low vitamin D levels with a higher risk of several types of cancer, though vitamin D is not a means of preventing or treating cancer.
Symptoms of vitamin D deficiency
Vitamin D deficiency is one of the most common forms of vitamin insufficiency. Although it is found in fish, meat and mushrooms, the amount obtained from food is relatively low compared with other vitamins.
Quite often sunlight is also insufficient, particularly in winter. This is why specialists recommend vitamin D supplements as part of a well-balanced diet.
A deficiency of this important nutrient is associated with osteoporosis, reduced bone density, a raised risk of fractures in adults, the development of rickets in children, and a greater risk of heart disease, diabetes, dementia and multiple sclerosis.
The people most likely to develop a deficiency are those over 50, people with darker skin, pregnant women and breastfeeding mothers.
The most pronounced symptoms of deficiency
- frequent illness
- chronic fatigue
- pain in the bones, back, muscles and joints
- low mood, irritability
- slow wound healing
- hair loss and brittle nails
- depression
Read more: what depression is, and the benefits of pine pollen and natural products.
Dietary sources of vitamin D
Vitamin D is found mainly in oily fish such as sardines, mackerel, salmon and trout, in beef, egg yolks, some mushrooms and yeast. Bear in mind that diet is quite often not enough to provide optimal amounts, so it is good to expose your skin to sunlight when possible and to take a supplement.
- fish oil
- oily fish — mackerel, salmon, sardines, tuna
- beef
- liver
- egg yolk
- mushrooms — portobello, cremini
- yeast
- foods and drinks fortified with vitamin D
Vitamin D supplements
Because of the nature of vitamin D and its absence from most foods and drinks, specialists often recommend supplements. This matters particularly for people in the groups at risk of deficiency.
A study carried out in Bulgaria in 2020 found that almost three quarters of the population suffers from vitamin D deficiency, which is why supplementation is a common and recommended practice.
One of the most effective vitamin D supplements you can buy from our shop is the bone health nutrient complex from doTERRA, which contains a specially combined formula of vitamins and minerals for the health of the skeletal system.
The recommended daily intake of vitamin D
The recommended daily intake varies with age, health and even the season. Bear in mind that excessive consumption of vitamin D can lead to unwanted conditions, such as calcification of the bones, hardening of the blood vessels, and impaired function of the kidneys, lungs and heart muscle.
Scientists have established that the safe maximum intake for adults is in the order of 3,000–4,000 IU (100 µg). Toxicity can occur at doses above 10,000 IU.
It is best to keep to the recommended amounts in the table below. Do not forget to get enough vitamin K2 (menaquinone) as well, which is just as important for keeping bones healthy and arteries clear. K2 works in combination with vitamin D — the two interact synergistically and complement one another. You can learn more about vitamin K2 here.
| Age | Minimum | Maximum |
|---|---|---|
| 0–12 months | 400 IU (10 µg) | 1,000 IU (25 µg) |
| 1–18 years | 600 IU (15 µg) | 3,000 IU (75 µg) |
| 18–70 years | 600 IU (15 µg) | 4,000 IU (100 µg) |
| Over 70 | 800 IU (20 µg) | 4,000 IU (100 µg) |
| Pregnant and breastfeeding | 600 IU (15 µg) | 4,000 IU (100 µg) |
Final words
Vitamin D is a fat-soluble vitamin that plays a very important role in the health of the bones, brain and heart. An optimal intake of the sunshine vitamin protects against depression, raises energy and helps against a number of chronic conditions.
Unfortunately a deficiency is quite common, whether because of limited sun exposure, poor diet or other factors. This is why it is worth considering a vitamin D supplement. The right amount will not only keep your bones healthy but will also contribute to your mood, wellbeing and a fuller life.
This article is informational and does not replace consultation with a doctor.
References
- Conti, P., & Kempuraj, D. (2016). Impact of vitamin D on mast cell activity, immunity, and inflammation.
- Jorde R, et al. (2008). Effects of vitamin D supplementation on symptoms of depression in overweight and obese subjects.
- Matyjaszek-Matuszek, B., et al. (2015). Clinical implications of vitamin D deficiency.
- Shaker, J. L., & Deftos, L. (2018). Calcium and phosphate homeostasis.
- Wacker, M., & Holick, M. F. (2013). Sunlight and vitamin D: A global perspective for health.
- Wang TJ, et al. (2008). Vitamin D deficiency and risk of cardiovascular disease.
- Zittermann A, et al. (2009). Vitamin D supplementation enhances the beneficial effects of weight loss on cardiovascular disease risk markers.
About the author
Ivan is a nutritionist with a bachelor's degree in the field from London Metropolitan University, London, United Kingdom. He has a deep interest in purposeful nutrition, a healthy way of life and the connection between food and disease. In his free time he likes meeting friends, reading about health and climbing the mountain peaks of Bulgaria.
