Everything you need to know about vitamin D3, properties and benefits

Because we hear everything and its opposite when we talk about vitamins, our complete zoom on vitamin D3, also called cholecalciferol, great ally of bones, growth and morale.

Essential to life, the vitamin D3 is not a vitamin like the others. It is a vitamin liposoluble whose contribution is made in a way exogenous through food summerendogenous through sun exposure. It is the only one that our body produces itself at 90%. As such, it does not quite meet the definition of a vitamin and can also be called a hormone.

What is vitamin D3?

The vitamin D comes in two forms:

• ergocalciferol (vitamin D2) found in plants and mushrooms.
• cholecalciferol (vitamin D3) from animal tissues(1).

Nicknamed ” sunshine vitamin “, vitamin D3 is the type most similar to that naturally synthesized by the body during exposure to sunlight. Because of this similarity, doctors and nutritionists often recommend a vitamin D3 supplement to ensure daily requirements, especially during the skin aging.

What are its benefits?

In addition to correcting a vitamin D3 deficiency, the best-known effect of this vitamin is the maintenance of phosphocalcic balance by increasing intestinal absorption of calcium and phosphorus (required for the bone formation) of 30-40% and 80%, respectively(3)(4)(5). Once swallowed, vitamin D3 is immediately absorbed in the small intestine with dietary lipids through a specific receptor. It is then transported to the liver where it is metabolized and then moved to the kidneys where it is activated.

The liver, skin, spleen, brain and bones are primary storage sites for this vitamin, while bile is the main route of excretion.

The remaining part of vitamin D3 is used for strengthen the immune system et maintain muscle strength.

Vitamin D3 is also used for prevent and treat atopic eczema and hypercholesterolemiaas well as for improve cognition. It also helps prevent breast and colon cancer, heart disease and multiple sclerosis.

Currently, some researchers are looking closely at the role of vitamin D3 deficiencies in stroke, dementia and depression.(6) ; other authors study its action in pulmonary diseases such as asthma(7).

Where to find vitamin D3 naturally?

Outside the skin synthesisdiet can provide an important source of vitamin D3.

THE oily sea fish such as salmon, sardines, herring, tuna, mackerel, but also trout and oysters are very good providers of this vitamin. Then come the abattoirs (livers), the eggsTHE cheesesthe butter then the lait in last position.

Cod liver oil is also a good source of vitamin D3, but in high doses there is a risk of vitamin A toxicity.(2)and the species is endangered.

Supplementing with vitamin D3?

Due to the difficulty of obtaining enough vitamin D3 from natural food sources or through sun exposure alone, dietary supplements may be necessary.(14).

Especially since various factors reduce the production of vitamin D3 by the skinincluding increased skin pigmentation, skin aging, and topical application of sunscreen(9)(10)(11).

Which shape to choose?

Several formulas are available for those wishing to supplement with vitamin D3.

Vitamin D3 in liquid form

In the family of supplements in dropsthere are vitamin D oil ampoules that are supposed to last 3 months. A study showed that with these 100,000 IU ampoules, vitamin D concentration rises rapidly, reaches high concentrations and returns to deficiency levels after 3 weeks.(12).

These bulbs also contain a controversial additive: E321 (butylated hydroxytoluene) and to sweeten, sugar is added.

Unfortunately, the fact that it is easy to swallow (oil form) is also a disadvantage, as some people, especially children, can overdose on it. Also, the absorption of the liquid vitamin D is not optimal for the body. In fact, it will lose its nutrients before even entering the intestine, where the digestion of the vitamin occurs.

Microencapsulated vitamin D3

The micro-encapsulation is a good option for safely supplementing with vitamin D3. This process of immobilizing the active ingredients in a matrix or capsule has several advantages such as protection from conditions such as heat, moisture, oxygen (unlike vitamin D oil which can go rancid quickly), controlled or gradual release with site-specific targeting allowing delivery directly to the required site and masking of unpleasant tastes and/or odors, as well as improved visual appearance and texture.

At the forefront of innovation, the laboratory Dynveo offers vitamin D3 (extracted from lichens) in dry powder micro-encapsulated in an acacia fiber matrix, an ideal formula for vegans.

Recommended doses

The recommended dose of vitamin D is 1000 IU to 2500 IU per day depending on age and needs. Traditionally sold multivitamins contain around 400 IU, and can go up to between 800 and 1000 IU.

However, and although vitamin D3 is available over the counter, it is a hormone and should only be given under medical supervision. A simple blood test can show if you are actually deficient and if you need vitamin D3 supplementation.

Precautions for use and side effects

THE vitamin D3 supplements may interact with several types of medications. Corticosteroids, for example, decrease calcium absorption, which causes impaired vitamin D3 metabolism.(15).

It is also possible – although rare – for this vitamin to accumulate and reach toxic levels in the body. This can cause nausea, vomiting and loss of appetite in some people due to high levels of calcium in the blood, but also stomach pain, constipation or diarrhea.

Finally, note that although vitamin D3 is necessary for calcium absorption, high levels can lead to bone loss by disrupting the activity of vitamin K2, as well as kidney damage in people with established kidney failure.

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