Welcome to a fascinating exploration of Vitamin D. We’ll uncover the secrets of this sunshine vitamin and explore its health benefits, food sources, potential side effects and some fun facts. So, let’s embark on a journey to learn about Vitamin D, the nutrient that shines as brightly as the sun in our nutritional galaxy.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin, which means it is stored in the body’s fat tissue and can be used as needed. Unlike most vitamins, our bodies produce vitamin D when our skin is exposed to sunlight, specifically ultraviolet B rays. That’s why it’s affectionately called the “sunshine vitamin.”
There are two main forms of vitamin D that are important to humans: vitamin D2 (Ergocalciferol) and vitamin D3 (Cholecalciferol). Vitamin D2 is primarily obtained from plant sources and fortified foods, while vitamin D3 is produced by our skin in response to sunlight and is also found in some animal foods.
Vitamin D is vital to our overall health. Its main job is to help our bodies absorb calcium and phosphorus, minerals that are essential for bone health. It’s also important for our immune system, helping our bodies fight off invaders like viruses and bacteria. Recent studies have even shown that vitamin D plays a role in maintaining mental health.
However, despite the importance of vitamin D, vitamin D deficiency is very common, especially in people who live with limited sunlight, have darker skin tones, or spend most of their time indoors.
Health Benefits
Bone Health
Vitamin D plays an important role in bone health. It aids in the absorption of calcium and phosphorus, two minerals critical for bone development and strength. Without vitamin D, it would be difficult for our bodies to absorb these minerals, leading to weak or brittle bones.
Immune System
Boosting your immune system is one of the key health benefits of Vitamin D. It helps to regulate and strengthen your immune response, making you better equipped to fight off viruses and bacteria.
Mental Health
Vitamin D may play a role in mental health. Low vitamin D levels are associated with mood disorders such as depression and anxiety. Supplementing with vitamin D, especially during the cold winter months, may help relieve some symptoms.
Cardiovascular Health
Vitamin D is also important for heart health. Adequate vitamin D levels reduce the risk of high blood pressure and other cardiovascular diseases.
Diabetes Control
Vitamin D may play a role in regulating insulin levels and controlling diabetes. Maintaining adequate vitamin D levels may help reduce the risk of type 2 diabetes.
Cancer Prevention
Vitamin D may play a role in preventing cancer. The vitamin is believed to inhibit the growth of cancer cells, although more research is needed to fully understand this relationship.
Side Effects
Nausea and Vomiting
One of the early signs of Vitamin D toxicity can be a feeling of nausea or instances of vomiting.
Fatigue and Weakness
Excessive intake of vitamin D can also lead to feelings of general fatigue or muscle weakness.
Bone Pain and Fractures
While vitamin D is essential for bone health, getting too much can lead to bone pain and even fractures due to elevated blood calcium levels.
Kidney Problems
In severe cases, taking high amounts of vitamin D can lead to kidney problems, including kidney stones or kidney failure.
Heart Rhythm Problems
Hypercalcemia may also result in irregular heart rhythms, which can be serious if not addressed.
Food Sources
Animal-Based Food Sources of Vitamin D
- Salmon
- Cod liver oil
- Mackerel
- Trout
- Egg yolk
- Cheddar Cheese
- Beef liver
- Milk
- Canned tuna
- Herring
Plant-Based Food Sources of Vitamin D
- Mushroom
- Almond milk
- Seaweed
- Chia seed
- Soy milk
- Hemp seed
- Oat milk
Other Vitamin D Sources
Best Overall: Primal Harvest Multivitamin at Amazon ($30)
Best Seller: Sports Research Vitamin D3 + K2 at Amazon ($24)
Best Budget: NOW Supplements Vitamin D-3 at Amazon ($9)
Best Overall: Primal Harvest Multivitamin
- Multivitamin for Men and Women: Our pure daily A, C, D, E, K, B6, B12 plus Biotin vitamin mineral blend is designed to help support energy & overall wellness.
- 21 Key Vitamins and Minerals: Simplify your day and diet, Primal Multivitamin makes nutritional support both convenient and enjoyable, with one a day easy-to-swallow capsule.
- Energy & Antioxidants: Formulated with high potency antioxidants, like vitamin E and vitamin C, to help keep your skin feeling healthy, balanced, and vibrant. Make it a ritual and remember to take it daily.
- Made in the USA, Highest Quality Manufacturing: Each product undergoes vigorous lab testing at multiple stages. Third-party lab tested for authenticity, purity, and to check for contaminants.
- 100% Satisfaction Guarantee: Your satisfaction is our utmost priority. That’s why we provide a 90-day money-back guarantee, no questions asked.
- Brand: Primal Harvest
- Flavor: Unflavored
- Primary Supplement Type: Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin B12, Vitamin B6, Biotin, Zinc
- Item Form: Capsule
- Product Benefits: Energy Management, Antioxidant
Best Seller: Sports Research Vitamin D3 + K2
- D3+K2 – Better Together: On their own, Vitamins D3 and K2 are essential micronutrients, but together, they’re an essential team. Vitamin D3 helps your body absorb calcium, while vitamin K2 directs calcium to your bones instead of joints and arteries, where too much calcium could be problematic. Not that’s teamwork!
- Plant Based: Our Vitamin D and K supplement for women and men contains vegan D3 (cholecalciferol) from lichen and K2 from fermented chickpeas with added Coconut MCT Oil for enhanced absorption. This two-in-one super supplement is 100% free of animal ingredients and encapsulated in the first carrageenan-free plantgel softgel.
- One-A-Day Formula: Get the best of both worlds with Sports Research D3+K2. Just one easy-to-swallow veggie softgel provides 125cg (5000iu) of Vegan & 100mcg of Vitamin K2 (as MK7, the form of K2 with the highest bioavailability) for stronger bones and immune system support so you can shine your brightest.*
- Quality Tested: We hold all of our supplements to a higher standard. Our K2 with D3 vitamin supplement is Vegan Certified, Non-GMO Project Verified, and free of unwanted fillers, carrageenan, gluten, and soy. Each batch is third-party tested for quality and manufactured in the USA in a cGMP-compliant facility.
- The Sports Research Difference: Founded in Southern California in 1980, Sports Research is a family-owned business born from a passion for fitness and wellness. Our goal is to embrace the sport of life through research-backed products created for every body—inside and out.
- Brand: Sports Research
- Flavor: Unflavored
- Primary Supplement Type: Vitamin D3 + K2
- Item Form: Softgel
- Diet Type: Vegan
Best Budget: NOW Supplements Vitamin D-3
- High Potency/Sunshine Vitamin: Highly-absorbable liquid softgel form of vitamin D-3
- Vitamin D: Supports healthy immune system function and is essential for achieving and maintaining optimal bone mineral density*
- Certifications/Classifications: Corn Free, Dairy Free, Egg Free, Halal, Kosher Contains Gelatin, Low Sodium, Made without Gluten, Non-GMO, Soy Free
- GMP Quality Assured: NPA A-rated GMP certification means that every aspect of the NOW manufacturing process has been examined, including our laboratory/testing methods (for stability, potency, and product formulation).
- Packaged in the USA by a family owned and operated company since 1968.
- Brand: NOW
- Flavor: Unflavored
- Primary Supplement Type: Vitamin D3
- Item Form: Softgel
- Diet Type: Kosher
Fun Facts
Fact 1: Sun is the Key
Vitamin D is often called the “sunshine vitamin” because our bodies produce it when our skin is exposed to sunlight. For most people, just 10-30 minutes of midday sun exposure provides enough Vitamin D!
Fact 2: Not Just a Vitamin
Did you know that Vitamin D isn’t just a vitamin, but also a hormone? Once it’s produced in the skin or ingested from food or supplements, it gets converted into a hormone that the body can use.
Fact 3: Mood Booster
Vitamin D may be a natural mood enhancer. Low levels of Vitamin D have been linked to mood disorders such as depression, suggesting that adequate Vitamin D levels may help maintain a positive mood.
Fact 4: Not Found in Many Foods
Unlike some other vitamins, Vitamin D isn’t naturally found in a wide variety of foods. The best food sources include fatty fish, beef liver, cheese, egg yolks and certain mushrooms.
Fact 5: Fortification is Common
Due to the limited natural food sources of Vitamin D, many foods are fortified with it. This includes milk, orange juice and many breakfast cereals.
