When it comes to building strong, healthy bones, the emphasis on strength training has never been greater. Staying active is essential for bone health, but it’s important not to neglect the basics: getting enough vitamin D.
There are a couple different ways you can obtain vitamin D, from stepping into the sunlight, to consuming foods and beverages high in vitamin D. Most people, however, find it tricky to get enough of this essential nutrient from diet alone. And if you’re not someone who spends much time in the sun, you could be at risk for vitamin D deficiency.
If you’re vitamin D-deficient, taking a vitamin D3 supplement could offer potential benefits, experts say. But how often do you actually need to take it, and who should avoid it?
What is vitamin D3 good for? What does vitamin D3 do?
Vitamin D is a fat-soluble vitamin that supports a few essential bodily functions, including bone formation, says Patricia Araujo, an advanced dietitian at Northwestern Medicine. Need a break? Play the USA TODAY Daily Crossword Puzzle.
The two main forms of dietary vitamin D are vitamin D2 and vitamin D3. As a supplement, vitamin D3 has a higher bioavailability than vitamin D2, meaning it’s more easily absorbed into the gut, says Laura Domrose, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center.
- It’s essential for bone health. Vitamin D supports healthy bone formation and bone remodeling, says Araujo. It helps slow mineral loss from our bones, which aids in the prevention of chronic conditions like rickets, osteoporosis and osteomalacia, says Sarah Harbeck, a registered and licensed dietitian with M Health Fairview.
- It promotes the absorption of important minerals. “Vitamin D enhances your body’s absorption of calcium and phosphorus, which are important for strong bones and teeth,” says Domrose.
- It could help regulate your body’s immune response. Research has demonstrated having a good level of vitamin D3 likely supports your body’s immune function, and possibly lowers your susceptibility to certain autoimmune diseases such as multiple sclerosis, according to a 2020 review published in Nutrients.
Can you get enough vitamin D from diet alone?
Vitamin D is naturally-occurring in some foods, including fatty fish (like salmon, tuna and sardines), cod liver oil, egg yolks, beef liver and cheese, says Harbeck.
It’s unlikely you’ll be able to get enough vitamin D from natural sources alone, which is why the Dietary Guidelines for Americans 2020-2025 recommends you also consume foods and beverages fortified with vitamin D. Common examples include certain brands of cow’s milk, plant-based milks, juices, yogurts and cereals.
“So, maintaining a healthy status of vitamin D probably includes not only consuming natural foods, but (also) getting sunlight exposure and consuming vitamin D-fortified foods,” Araujo says. What is the best milk alternative? Here’s how to pick the healthiest non-dairy option
Who benefits from taking vitamin D3?
People at risk for vitamin D deficiency could certainly benefit from taking a vitamin D3 supplement, says Domrose. This includes people who don’t spend a lot of time in the sun, are over the age of 65, have a darker skin tone or live with certain chronic conditions that could cause malabsorption issues (such Crohn’s disease, celiac disease, cystic fibrosis, chronic kidney disease or liver disease). Vitamin D intake is also recommended during pregnancy and breastfeeding because it supports fetal development and maternal health, she says.
If you’re considering taking vitamin D3, it’s important you always consult your doctor first. Your healthcare provider can order a blood test to check your vitamin D levels, which will determine whether it’s necessary, or even safe, for you to begin supplementing with vitamin D3.
It’s important to note that vitamin D supplements probably aren’t for everyone. If you take certain medications, live with chronic kidney disease or are at risk of hypercalcemia, your doctor might recommend you avoid taking vitamin D3, says Domrose.
How often should you take vitamin D3?
This will vary from person to person. For adults, the recommended dietary allowance (RDA) of vitamin D3 is between 600 IU to 800 IU per day, Harbeck says. A healthcare provider can help determine the amount and frequency of vitamin D3 you should take that best suits your health needs.
The tolerable upper intake of vitamin D for adults is 4,000 IU per day, according to the National Institutes for Health. Vitamin D toxicity is usually the result of taking too many supplements, says Araujo. It is a potentially life-threatening condition that could lead to kidney failure, irregular heartbeat or death, per NIH.
Ultimately, taking vitamin D3 supplements could offer benefits if you’re finding it difficult to get enough vitamin D from sun exposure and diet alone. However, these supplements aren’t for everyone, and due to the risk of vitamin D toxicity, you should only ever take vitamin D3 if your doctor has given you the green light.
