Every year, when summertime rolls around, local beaches, parks, and outdoor spaces suddenly fill up with eager people hoping to soak up some of that beautiful, warm sunshine. Good for the soul, and for your body, a gorgeous sunny day can truly do wonders, and it’s no secret that moods tend to be positive and energy levels are high when skies are clear and blue. But why the sun has such a powerful effect is not just because of the brightness and warmth it offers, and in fact, a lot of the feel-good benefits you experience are actually caused by the vitamin D that your skin starts to produce. Helping with everything from bone health to immune function, and even mood regulation, vitamin D is a crucial nutrient that is easy to produce when the sun is shining, but can be harder to achieve sufficient levels of when the days turn darker and cloudy. 

Whether it's because you tend to spend too much of your time working indoors, live in a colder, rainier climate, or you love to slather on that sunscreen, vitamin D deficiency is a very common and real problem, and it can have far-reaching consequences for your health. Thankfully, vitamin D3 supplements can be a great way to fill in those gaps and ensure you're getting an adequate amount of this essential nutrient, and if you’ve found yourself in the market for a new vitamin to add to your daily routine, then this buying guide is the perfect place to begin your journey. 

Potential Benefits of Vitamin D3

Frequently referred to as “the sunshine vitamin”, vitamin D is a core component of a healthy lifestyle, and it’s something that your body depends on in order to properly absorb calcium, regulate your mood, and even keep your brain functioning correctly. Primarily synthesized in the skin when exposed to sunlight, it can be challenging for those who live in colder climates, or who spend their time indoors, to adequately produce enough vitamin D to meet their daily requirements, and this is where an additional supplement can be so important. Designed to give your body exactly the right dose of vitamin D regardless of what the weather is like, vitamin D3 supplements are a great solution for reaping all of the core advantages without the extra work, and some of the potential benefits you’ll be able to enjoy when you achieve a sufficient intake of D3 include:

One of the core roles that vitamin D plays in the body is supporting the health and strength of your bones, and this is because adequate levels of it are required in order for you to absorb the calcium and phosphorus that you consume. Without vitamin D, it doesn’t really matter how much milk you drink or how much cheese you eat, you ultimately won’t be able to keep your bones strong long term, and this puts you at risk for potential breaks, as well as serious health conditions such as osteoporosis. Thankfully, by maintaining adequate vitamin D3 levels through supplements, you can help safeguard your bone health and reduce the risk of fractures and diseases, ensuring you remain strong for years to come.

Your immune system is what stands between you and numerous threats in your environment, and without a functioning one, you would be left under attack by viruses, infections, and diseases, without any way to fight back. But in order for your immune system to do its job, it needs the support of key vitamins and minerals to function effectively, and one of these essential helpers is vitamin D. Helping with the activation of immune cells and promoting the production of antimicrobial peptides, vitamin D plays a crucial role in your immune health, and it can even provide potential relief from autoimmune conditions such as rheumatoid arthritis. While studies may still be in their infancy, some research does suggest that maintaining sufficient vitamin D levels could also help to reduce your risk of developing certain cancers, and low levels may be linked to an increased risk of multiple sclerosis in some individuals. 

If weight loss has been something you’ve found yourself struggling with then it may be time to start incorporating a vitamin D3 supplement into your routine, as this fundamental vitamin might be affecting how hungry you feel, and influencing the growth of fat cells. While research is still on-going, one small study did find that obese individuals who added vitamin D to their weight loss efforts did have more noticeable results than those who simply adjusted their diet alone, suggesting that it could be a worthwhile addition alongside a healthy diet and exercise. 

It’s no surprise that spending time in the sun can make you feel good, but why sunshine is so beneficial to your mood may have more to do with the vitamin D it’s causing you to produce, and less to do with the simple pleasure of just being outdoors. While time spent outside is absolutely great for you, adequate levels of vitamin D also play a role in the production of neurotransmitters like serotonin, which is an important hormone that your brain relies on to feel happy and maintain a balanced mood. On top of making you feel happier and more regulated, vitamin D might also play a role in fighting off feelings of depression, and some research has shown that those who suffer from recurring bouts of depression or anxiety may also present with low vitamin D levels too. 

Symptoms of Deficiency

Understanding the potential advantages of vitamin D3 is incredibly important when trying to decide if this type of supplement is right for you, but in addition to knowing the benefits, you should also be aware of the possible signs and symptoms that could indicate you’re deficient in the first place. Being able to identify a risk and responding to it promptly is the best way to ensure you don’t suffer any long term consequences as the result of low levels of vitamin D, and some of the main things that may indicate you’re potentially deficient include:

If you do suspect you might be suffering from a vitamin D deficiency, the best thing you can do is to make an appointment with a healthcare professional who will be able to properly evaluate your symptoms and order any necessary tests, such as a blood test, to measure your vitamin D levels. This will also provide you with a great opportunity to discuss whether or not adding a vitamin D3 supplement to your daily routine would be beneficial, and you can learn more about what dosage is right for your needs. Like with all supplements, it’s always best to refer to a professional if you have any questions or concerns, as they can provide personalized recommendations based on your medical history, current medication list, existing conditions, and overall health status. 

How Much Should You Take?

Once you’ve determined that a vitamin D3 supplement is a good fit for you, the next thing you’ll need to figure out is how much you need to be taking each day. With so many different options on the market, selecting the correct supplement and dosage can certainly feel overwhelming, but thankfully, there is a pretty clear cut answer when it comes to amounts. Depending on how old you are, and what gender you are, you’ll likely need somewhere between 10 to 20 mcg per day, with the amount increasing as you get older. The younger you are, the less vitamin D3 you need in order to reap the maximum benefits, and for healthy adults between the ages of 19 to 70, you should aim to find a supplement that has around 15 mcg (600 IU). While taking slightly above that may be fine, you also want to ensure you aren’t exceeding the daily maximum limit, which for adults is a total of 100mcg/4,000IU. Although it is rare for vitamin D3 supplements to cause serious side effects, even at higher dosages, it is still recommended that you stay within the established guidelines unless otherwise directed by a healthcare professional.

Vitamin D2 vs Vitamin D3

As you browse through the various vitamin D supplements that exist in the market, you may notice that some are labeled as vitamin D3, while others are marked as vitamin D2. Although similar, there are some key distinctions between these two options, and in order to ensure you’re getting the correct one for your needs and lifestyle, you'll need to understand the differences between them. One of the core distinctions that separates these two forms of vitamin D is where they are sourced from, with D3 coming from sunshine or animal products, and D2 being found predominantly in plant matter. This can be especially important if you’re someone who follows a vegetarian or vegan diet, as most on-the-market D3 supplements will not be suitable for you to consome since they will likely contain animal-derived ingredients. In this case, opting for a D2 supplement is almost always going to be the safer choice, as it will ensure you still receive a sufficient dose of vitamin D, but without compromising your dietary restrictions. 

For those who aren’t vegetarian or vegan, it’s almost always recommended that you opt for vitamin D3 when possible instead of D2, as it has been shown to be a bit more effective overall. Although both forms are well-tolerated by the body and can aid it in a wide range of functions, including bone health, immune support, and mood regulation, vitamin D3 does tend to have a slight edge in terms of potency and bioavailability. This means that your body can absorb and utilize vitamin D3 more efficiently compared to vitamin D2, leading to higher and more sustained levels of vitamin D in the bloodstream long-term. Beyond that, both forms can be an important part of a well-rounded and healthy lifestyle, and when taken in conjunction with a good diet and frequent exercise, can contribute to keeping you happy, healthy, and properly energized for years to come.