{"id":360901,"date":"2025-08-21T02:01:13","date_gmt":"2025-08-21T02:01:13","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/360901\/"},"modified":"2025-08-21T02:01:13","modified_gmt":"2025-08-21T02:01:13","slug":"dietitians-share-5-surprising-benefits-of-vitamin-d3","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/360901\/","title":{"rendered":"Dietitians Share 5 Surprising Benefits of Vitamin D3"},"content":{"rendered":"

Vitamin D, the sunshine vitamin, plays a vital role in maintaining overall health. And yet, deficiencies are not uncommon: 35% of adults in the United States are deficient in vitamin D, according to the Cleveland Clinic<\/a>, while even more are likely getting some but still less than they should. There are actually different types of the vital nutrient, with vitamin D3 benefits, in particular, worth noting.<\/p>\n

\u201cMost symptoms are vague and can be easily overlooked,\u201d said Heather Mangieri, R.D.N.<\/a>, a sports and wellness dietitian in Pittsburgh. \u201cAs a sports dietitian, I get concerned about a vitamin D deficiency when I see an athlete complaining of fatigue, bone pain, muscle aches, or presenting with multiple bone fractures or injuries.\u201d Other common symptoms of vitamin D deficiency<\/a> include muscle weakness and mood changes.<\/p>\n

Meet the experts: Heather Mangieri, R.D.N.<\/a>, a sports and wellness dietitian in Pittsburgh; Melissa Prest, D.C.N., R.D.N.<\/a>, a registered dietitian nutritionist with Kidney Nutrition Specialists in Seattle. <\/p>\n

Not only do you need adequate amounts of vitamin D to avoid these symptoms, but getting enough can also help you reap all the health benefits this powerful vitamin has to offer. Here, dietitians shared how vitamin D3 works in the body, plus the benefits it delivers and how to make sure you’re getting enough.<\/p>\n

How does vitamin D3 work?<\/strong><\/p>\n

There are two main types of vitamin D\u2014vitamin D2 and vitamin D3. Vitamin D2 naturally occurs in some plants, whereas vitamin D3 is found in some animals and produced by human skin via sunlight exposure, per the Harvard T.H. Chan School of Public Health<\/a>. Mangieri explained that D3 is considered the more potent form of the vitamin because it \u201chas been shown to raise levels higher and for a longer period of time than D2.\u201d<\/p>\n

\u201cVitamin D is a fat-soluble vitamin that is both a nutrient and acts as a hormone,\u201d explained Melissa Prest, D.C.N., R.D.N.<\/a>, a registered dietitian nutritionist with Kidney Nutrition Specialists in Seattle. Its main function is to help the body absorb and regulate calcium and phosphorous<\/a>, ensuring they\u2019re available to strengthen bones and teeth, she added. It also aids in the absorption of magnesium, which supports muscle and nerve function as well as energy levels.<\/p>\n

Vitamin D3 boosts the immune system, too, by inhibiting the production of inflammatory cytokines, a molecule that signals inflammation, explained Mangieri.
<\/p>\n

Health benefits of vitamin D3<\/strong><\/p>\n

Ongoing research continues to uncover how crucial vitamin D, and therefore vitamin D3, is to overall health. \u201cIt\u2019s involved in many metabolic pathways and scientists continue to investigate its role in heart disease, diabetes<\/a>, depression<\/a>, and multiple sclerosis, among others,\u201d added Mangieri. With that being said, here are some of the ways proper vitamin D levels can improve your overall well-being:<\/p>\n

Strong bones<\/strong><\/p>\n

A vitamin D deficiency, especially in older people, increases the risk of fractures and fosters overall weak and soft bones, Prest explained. \u201cThis condition is called osteomalacia and can cause bone deformities, pain, seizures from low blood calcium levels, muscle spasms, and dental abnormalities,\u201d she added. A review published in the International Journal of Molecular Sciences<\/a> found that vitamin D deficiency can induce osteomalacia plus increase your risk of developing osteoporosis, or brittle bone disease.<\/p>\n

Improved immunity<\/strong><\/p>\n

Due to its ability to regulate the production of inflammatory cytokines<\/a>, vitamin D has been found to help the immune system overcome bacterial and viral infections like pneumonia and even COVID-19<\/a>. Indeed, according to research in the journal Nutrients<\/a>, data has linked vitamin D deficiency to defective functioning of the immune system, an increased risk of infections, and a predisposition to developing autoimmune disease. <\/p>\n

Better heart health<\/strong><\/p>\n

Vitamin D deficiency has been associated with heart disease and cardiovascular disease-related mortality. Researchers writing in Clinical Nutrition<\/a> explain that vitamin D helps to regulate blood pressure, plus acts on several mechanisms that keep heart disease risk low. So far, studies have not found an explicit benefit of taking high doses of vitamin D to prevent cardiovascular events like heart attacks, according to the National Heart, Lung, and Blood Institute<\/a>, but experts say it’s still important to make sure you’re getting the recommended daily dose.<\/p>\n

Boosted mood<\/strong><\/p>\n

Low vitamin D has been scientifically linked to depression<\/a>, and vitamin D supplements are sometimes used to treat it. A 2022 review published in Frontiers in Public Health<\/a> found that use of vitamin D reduced the incidence of depression and improved the results of depression treatment, especially for women and people who were previously deficient in the vitamin.<\/p>\n

Strong muscles<\/strong><\/p>\n

Research is ongoing, but one recent study published in the journal Metabolism<\/a> found that people who took vitamin D had increased muscle mass and muscle strength compared to a control group. The researchers suspect that vitamin D helps regulate protein synthesis and block the pathways that prompt sarcopenia, or age-related muscle loss.<\/p>\n

How to get enough vitamin D3<\/strong><\/p>\n

There are three ways to get vitamin D: From food, from the sun, and from supplements. \u201cFatty fish like salmon, tuna, mackerel, and trout, as well as fish liver oils, are among the best natural sources of vitamin D,\u201d said Mangieri, including D3. <\/p>\n

\u201cIt is difficult to get enough vitamin D from foods alone,\u201d Prest admitted. \u201cWe need to consume vitamin D and get some exposure to the sun to make sure we have an adequate supply available for our body to use.\u201d With that being said, soaking up the sun isn\u2019t always easy.<\/p>\n

\u201cCloud coverage, season, distance from the equator, pollution, skin pigmentation, age, and wearing sunblock can all impact how much vitamin D your body is able to produce,\u201d explained Mangieri. Plus, there\u2019s the danger of skin cancer<\/a>.<\/p>\n

Mangieri added that the National Institutes of Health (NIH)<\/a> recommends a daily vitamin D intake for children and adults of 600 to 800 international units (IU). \u201cWhile I fully encourage a food-first approach,\u201d she said, \u201cwhen it comes to Vitamin D, a dietary supplement is often needed.\u201d
<\/p>\n

You can get both vitamin D2 and vitamin D3 in supplement form. Vitamin D2 supplements are made by exposing the ergosterol in yeast to UV radiation, explained Prest, and vitamin D3 supplements come from the exposure of 7-dehydrocholesterol\u2014obtained from lanolin in the wool of sheep\u2014to UV radiation. \u201cThere is also an animal-free version of vitamin D3 made from lichen,\u201d she added, which comes from algae.<\/p>\n

\u201cFor people following a vegan diet or avoiding certain animal products, they can contact the dietary supplement manufacturer to ask about the product\u2019s ingredients, and how it was sourced and processed,\u201d said Prest. It\u2019s also important to note that vitamins and supplements aren\u2019t FDA-regulated. If you need one, Prest recommended looking for a standalone vitamin D supplement versus a multi-vitamin to ensure you get enough of the nutrient. <\/p>\n

\u201cLook for brands with the USP verification mark on the label or that have been third-party tested through programs like N<\/a>SF Certified for Sport<\/a> or Informed Choice,\u201d Mangieri added. \u201cBy choosing supplements with these labels, you know that what is on the label is actually present in the product in the amounts stated.\u201d<\/p>\n

Most importantly, Mangieri suggested having a conversation with your doctor or a registered dietitian before starting the supplement. A professional, she said, can help determine how much you should take.<\/p>\n

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider. <\/p>\n

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