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Benefits of Vitamin D3 and Needs Per Day Page all

KOMPAS.com – There are two types of vitamin D; including vitamin D2 or ergocalciferol and vitamin D3 or cholecalciferol.

Vitamin D3 is a type of fat soluble vitamin known as the sunshine vitamin.

When exposed to sunlight, the hormone produced by cholesterol will naturally produce vitamin D3.

Here are the benefits of vitamin D3, daily needs, and how to get vitamin D3.

Also read: 4 Effective Ways to Get Vitamin D, Apart from Sunbathing

Reported Verywell Health, the function of vitamin D3 is vital or important for health. Among others:

  • Maintain healthy muscles and bones

Benefits of vitamin D3 to increase calcium absorption in the small intestine. Research shows, this vitamin prevents fractures and osteoporosis, and increases muscle strength.

  • Helps the body fight infection

Other studies have shown that the benefits of vitamin D3 help protect the body against infections, especially respiratory infections.

Also read: 10 Benefits of Vitamin D for the Body

  • Improve mental health

The study also states that vitamin D3 has the potential to improve mood and mental health, especially for sufferers who are struggling with depression.

  • Maintain heart health

A number of experts through research have found that obese people and people with high blood pressure tend to be deficient in vitamin D. Other studies say this vitamin can lower blood pressure, the risk of stroke and heart attack.

  • Helps you lose weight

According to research, menopausal women who take vitamin D3 have been shown to be more effective at running a weight loss program. They have decreased body fat to waist circumference.

Also read: 14 Due to Vitamin D deficiency

Illustration of sunbathing, an example of radiant heat transferIngram Publishing Illustration of sunbathing, an example of radiant heat transfer

Although vitamin D3 has a number of important health benefits, everyone needs to get this vitamin in the right dosage.

Reporting from Harvard Health Publishing, the need for vitamin D3 per day for most people is 600 IU to 800 IU.

People with obesity, bone health problems, people with impaired absorption of vitamin D or calcium, the elderly, and people with certain medical conditions need more vitamin D.

Talk to your doctor about the dose or need for vitamin D3 per day, especially if you are sick or have certain medical conditions.

The safe limit for consuming vitamin D per day should not exceed 4,000 IU. Excessive consumption of vitamin D3 can be harmful to health.

Also read: 5 Food Sources of Vitamin D.

To be safer, a number of experts recommend that meeting the needs of vitamin D3 per day is pursued naturally.

You can bask in the sun or get it from food. Some foods that contain lots of vitamin D3 include:

  • Beef liver
  • Egg yolk
  • Salmon, mackerel, sardines, trout, tuna
  • Milk, cheese, butter
  • Cod liver oil

If it is difficult for sunbathing or consuming it from natural sources, consult your doctor about whether to take vitamin D3 supplements.

Ask your doctor about the safe and most appropriate dosage and type of vitamin D3 supplement. Avoid carelessly taking vitamin supplements.