Why You Need Vitamin D3
🦶Vitamin D3 dosage for adults? What is vitamin D3 Good for & what are the vitamin D3 mistakes?🦶
Vitamin D3, or cholecalciferol, is a crucial nutrient that plays a vital role in several bodily functions. Here is some information about its benefits, side effects, dosage, and best food sources:
Benefits of Vitamin D3:
Bone Health: Vitamin D3 helps absorb and utilize calcium and phosphorus, which are essential for maintaining strong and healthy bones. It aids in preventing conditions like rickets in children and osteoporosis in adults.
Immune System Support: Vitamin D3 plays a role in supporting the immune system and helps reduce the risk of certain autoimmune diseases, such as multiple sclerosis and rheumatoid arthritis. It also helps regulate immune responses.
Mood and Cognitive Function: Some studies have suggested that vitamin D3 might positively impact mood and cognitive function. It may help alleviate symptoms of depression, improve memory, and reduce the risk of cognitive decline.
Heart Health: Adequate levels of vitamin D3 have been associated with a reduced risk of cardiovascular diseases. It may help regulate blood pressure and reduce inflammation, essential to maintaining a healthy heart.
Cancer Prevention: Some research indicates that vitamin D3 might play a role in reducing the risk of certain cancers, including colon, breast, and prostate. However, more studies are needed to establish a definitive link.
Side Effects of Vitamin D3:
While vitamin D3 is generally considered safe, excessive intake can lead to side effects. These may include:
High Levels of Calcium: Too much vitamin D3 can result in an excess of calcium in the blood (hypercalcemia), leading to symptoms like nausea, vomiting, constipation, weakness, and kidney problems.
Kidney Stones: In rare cases, excessive vitamin D3 supplementation can contribute to the formation of kidney stones.
Digestive Issues: Some individuals may experience gastrointestinal symptoms such as diarrhea, stomach cramps, or loss of appetite.
Dosage of Vitamin D3:
The recommended daily intake of vitamin D3 can vary depending on factors such as age, sex, and overall health. The following are the general guidelines:
Adults (18-70 years): 600-2,000 IU daily.
I personally take 5,000+ units.
Best Food Sources of Vitamin D3:
Fatty Fish: Salmon, mackerel, and sardines are excellent sources of vitamin D3.
Cod Liver Oil: This oil is rich in vitamin D3 and can be consumed as a supplement.
Egg Yolks: Egg yolks contain small amounts of vitamin D3.
Fortified Foods: Certain foods, such as milk, cereal, and orange juice, are often fortified with vitamin D3.
Sunlight: The body can synthesize vitamin D3 when the skin is exposed to sunlight, particularly UVB rays. However, the ability to produce vitamin D3 from sunlight may vary depending on skin color, geographical location, and season.
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Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2 separate traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and separately in Foot & Ankle Surgery. His use of “doctor” or “Dr.” about himself solely refers to that degree. Dr. Biernacki is a licensed podiatrist in Michigan. This video is for general informational purposes only. It should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best if you did not change your health regimen or diet before consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition.