Vitamin D, a.k.a. The Sunshine Vitamin, is produced by our body when the skin is exposed to the sun, and vitamin D3 (Cholecalciferol) is one of its forms.
However, it could be hard to get that much-needed sunlight during winter, which is where vitamin D3 supplements come in. In this article, you will learn:
- The difference between vitamin D and D3;
- The telltale signs of Vitamin D deficiency;
- The importance of vitamin D3;
- The time vitamin D3 should be taken; and
- How to boost your vitamin D3 levels and what supplements to take
Are Vitamin D and D3 the same?
Vitamin D is a fat-soluble vitamin. This means the body absorbs it along with fats in the diet. On the other hand, vitamin D3 is a natural form of vitamin D produced by our bodies when we're exposed to sunlight.
Another natural form of vitamin D is vitamin D2. Both vitamins D2 and D3 absorb vitamin D, although the latter is more effective than vitamin D2 in raising vitamin D levels in the body.
What Are The Signs You Need Vitamin D?
Most people who suffer from vitamin D deficiency don't have apparent symptoms. However, if you're feeling exhausted most of the time, experience mood changes, or if your bones and muscles hurt, it can indicate that something is wrong with your body.
Some signs that you need more vitamin D in your body include:
- Aching bones
- Hair loss
- Fatigue
- Loss of appetite
- Pale skin
If you have any of these symptoms, do not self-diagnose - visit your doctor and have them perform the necessary tests to determine your condition and how best to treat it.
Benefits Of Taking Vitamin D3
Here are some benefits that you can experience from taking vitamin D3:
1. It is good for the bones
Vitamin D supplements are essential in protecting your bone structure since it helps your body absorb calcium and support the muscles to help you avoid falls.
2. It is good for the gastrointestinal tract
That's right - aside from keeping your bones strong, vitamin D supplements also play an essential role in helping you maintain a healthy gastrointestinal tract. This means you can have reduced susceptibility to various gut diseases.
3. It can help prevent hypertension
Hypertension, a.k.a. high blood pressure, is a cardiovascular disease usually seen in those with vitamin D deficiency.
Studies suggest that vitamin D3 can help lower blood pressure which can reduce the risk of stroke, chronic kidney disease, and heart disease.
4. Lowers the risk of osteoporosis
Osteoporosis is one of the consequences of long-term vitamin D deficiency. In fact, a study conducted in accredited residential aged care facilities in Australia revealed that taking vitamin D3 in nursing home residents significantly reduced hip fractures.
What Time Should You Take Vitamin D3?
It is best to take vitamin D supplements in the morning after taking your breakfast. This is simply because vitamin D is best absorbed by the body when taken with meals.
Aside from that, some people experience gastric upset when taking supplements on an empty stomach. If you drink coffee during breakfast without having any meal, then take vitamin D3 after consuming your largest meal of the day.
We highly advise against taking it at night. Various studies have shown that vitamin D supplements can suppress melatonin, so it would be best to take your supplements in the morning or afternoon.
How To Boost Vitamin D3 Levels During Winter
Vitamin D3 is produced when our skin is exposed to sunlight. However, this can be hard to achieve during the winter since we tend to stay indoors to keep ourselves warm.
This may result in insufficient sunlight exposure, which could, later on, lead to vitamin D deficiency. Here are some ways to help you boost your vitamin D3 levels during winter:
1. First and foremost, nothing beats being exposed to direct sunlight at least 3 times a week. However, ensure to find the right balance of sun exposure, as exposure to the sun for too long may increase the risk of skin cancer.
2. Have breakfast, drink coffee, or read a book on your balcony instead of the couch.
3. Take a quick walk outside during your breaks.
4. Do some gardening or visit a local park and squeeze in some exercise.
5. Eat foods rich in vitamin D. Although this is not as effective as being exposed to the sun, you can still at least get small amounts of vitamin D in your system. These foods include egg yolk, mackerel, tuna, liver, and sardines.
Another way to boost your vitamin D3 levels during winter is by opting for dietary supplements like Morning Ritual. As we mentioned, while being exposed to direct sunlight could be good, it also comes with risks (like skin cancer) if you overdo it.
You might also not have enough time to squeeze in occasional walks outside. This is where naturally sourced supplements like Morning Ritual come in. It contains not only vitamin D3 but also vitamin A, CoQ10, chromium, vitamin B12, and other B vitamins to ensure that your muscles, brain, and immune and skeletal systems get the nutrients they need for peak performance and recovery.
Check out these reviews from people who have already tried and tested this amazing multivitamin:
"I take Morning Ritual every day now for almost a year and I attribute my improved joint and overall health to it! I take it after my morning protein smoothie using EFM ingredients. Note also I take Zen remedy pill too. I sleep much better now!" - Jeanne D., U.S.A
"I originally got Morning Ritual as a perk, but after looking at the facts I realized it replaced several expensive supplements that only contained a few vitamins and minerals for small concerns. I feel even better than before, plus it is an efficient way to have some nutritional insurance!" - Cara O., U.S.A
Rise and Shine!
Suppose there's not enough sunlight during the winter months or you simply don't have the time to relax under the sun's rays. In that case, there's always an easy alternative for you – take naturally sourced vitamin D3 supplements like Morning Ritual.
Do not use your busy schedule as an excuse to set aside your health when there are perfectly capable supplements that can help care for your well-being. We only get one life, and we should strive to make the most out of it.
Remember: your well-being is something you should never compromise!