|  | Diet Nutrition | Vitamins

What Is Vitamin D-3?

Vitamin D3 is an essential vitamin the body needs to function properly. Most people get their daily dose of D by being out in the sun, as ultraviolet rays trigger the creation of Vitamin D3 in the body. Some foods contain the substance. Maintaining the proper levels of vitamin D3 is essential, as a deficiency has been linked to all sorts of problems from rickets to obesity.

  1. Chemical Makeup of Vitamin D3

    • Vitamin D3 is fat-soluble and comes in several forms. The first is called cholecalciferol, the second is calcindiol or 25-hydroxyvitamin D3 and the third is calcitriol or 1,25-dihydroxyvitamin D3. The last is the active version of vitamin D3--the version that your body uses in absorbing calcium.

    What Vitamin D3 Does in the Body

    • You need vitamin D3 to properly absorb calcium. You also need D3 to help your body build strong and healthy bones. This is especially the case during developmental years, but all through life you need D3 to remain healthy. Another function vitamin D3 fulfills is reducing inflammation in the body and building the immune system. Vitamin D3 is important for your overall health and well-being.

    Where it comes from

    • Ultraviolet B radiation helps to turn 7-dehydrocholestrol into a preliminary form of vitamin D3. There are relatively few foods that naturally have vitamin D3 in them, though some fish do. Some foods are fortified with vitamin D3, however, to boost their nutritional benefits, such as milk. Supplements can also be taken to get your daily requirement of the vitamin.

    Foods That Contain Vitamin D3

    • Some foods naturally contain vitamin D3. Fish and fish liver oils are especially good for obtaining D3, specifically tuna and salmon. However, other foods like egg yolks, cheese and beef liver contain it in minute levels. Most milk is fortified with vitamin D3, which is most people's source of the substance. Other foods that are fortified with vitamin D3 include fruit juices, cereal, margarine and yogurt.

    What Happens When You Don't Get Enough Vitamin D3

    • A vitamin D3 deficiency is serious. Since the vitamin is essential in your body's ability to absorb calcium, people with a deficiency can develop rickets, a condition in children that causes the bones to not develop properly and become soft. It also causes weak bones and muscles in adults. There are warning signs of a vitamin D3 deficiency that include muscle weakness and bone pain.

Vitamins - Related Articles