Vitamin D3 is often used to treat or prevent conditions caused by vitamin D deficiency, especially skin or bone conditions. This vitamin is better than other types of vitamin D and increases blood vitamin D levels higher than vitamin D2. Vitamin D3 will be effective when used in the right dose and at the right time. Therefore, how to use vitamin D3 effectively while still ensuring safety for the body is something that many people are interested in today.

1. What is the effect of vitamin D3?

Vitamin D3 is also known as cholecalciferol, a fat-soluble vitamin, processed through the liver and kidneys. When active in the body, this vitamin will bind to a number of cells in the body to regulate calcium and phosphorus from food. Vitamin D3 brings many health benefits, such as:

1.1 Bones

Vitamin D can increase calcium absorption in the small intestine, supporting increased bone density and muscle growth. If the body does not have enough vitamin D to absorb calcium, the body will take calcium from the bones. This makes the bones weak, brittle, and increases the risk of osteoporosis.

Studies show that adequate vitamin D supplementation can reduce the risk of fractures and improve muscle strength. In addition, supplementing high levels of vitamin D3 in the diet can help the body achieve peak bone mass in adulthood and prevent osteoporosis.

1.2. Immune system

Many studies have shown that adequate vitamin D3 supplementation can protect the body from acute respiratory infections and pneumonia.

1.3. Cardiovascular

Studies show that people who are obese and have high blood pressure often have low levels of vitamin D3. Therefore, some conclusions suggest that adequate vitamin D3 supplementation can reduce blood pressure, reduce the risk of stroke and heart attack.

1.4. Weight loss

In some studies of postmenopausal women, adequate vitamin D3 supplementation often had low waist circumference and a healthy BMI.

Although vitamin D has many health benefits, the body cannot synthesize this vitamin on its own. Vitamin D3 is produced by the body when the skin is exposed to sunlight. Sunscreen, protective clothing, limited exposure to sunlight, dark skin, and age can prevent the body from getting enough vitamin D from sunlight. Other sources of vitamin D3 are from food, the foods people eat every day. Therefore, you need to know how to properly and effectively supplement this vitamin source for the body. This is necessary to ensure normal body functions. When natural sources are not enough, using vitamin D3 in the form of pharmaceuticals and functional foods is necessary.

2. How to supplement vitamin D3 for the body

If you need to supplement vitamin D for the body, you can use vitamin pills, expose yourself to sunlight or increase the amount of foods containing vitamin D.

2.1. Vitamin D3 supplements

Supplementing vitamin D through food is one of the safest and simplest ways. Specifically, foods containing vitamin D3 include:

• Animal sources: Beef liver; Butter; Cereals; Cheese; Cod liver oil; Egg yolks; Fresh salmon; Large fish; Mackerel; Vitamin D-fortified milk; Sardines; Tuna.
• Plant sources: Almonds; Peas; Oats; Vitamin D-fortified soy milk;

Although there are many foods containing vitamin D, it is often difficult for the body to absorb the entire amount of vitamin D through diet.

2.2. Exposure to sunlight

When ultraviolet B (UVB) rays from sunlight hit special vitamin D receptor cells in the skin, they trigger special chemical reactions and produce vitamin D3. Therefore, exposure to sunlight for 10-15 minutes a day can help you maintain the necessary amount of vitamin D3.

2.3. Supplementing vitamin D3 with oral products

For children, special vitamin D3 supplementation measures should be noted:

Vitamin D3 especially affects young children. Vitamin D3 deficiency does not have specific acute symptoms, but usually goes through a period of time when the symptoms are clearly manifested before we can recognize it. Therefore, parents need to have knowledge about how to supplement vitamin D and abnormal signs in children’s development to seek advice from a doctor.

Some notes when supplementing vitamin D3 in this age group are:

• Sunbathing: This is a very effective and convenient method to help children supplement vitamin D. Parents can let their children sunbathe in the morning, because this is the time when their skin can be directly exposed to sunlight without causing any harm to their health. Sunlight at this time can promote the conversion of 7 -Dehydrocholesterol into vitamin D3.
• Supplement vitamin D with food: Eat a variety of foods (enough of 4 food groups), use foods rich in vitamin D such as fish, eggs (egg yolks), liver, fish oil, etc. Choose foods that supplement vitamin D such as milk, nutritional powder for children, flour, biscuits, margarine, cooking oil, cereals, etc.
• Eat foods rich in calcium such as shrimp, crab, fish, milk, and dairy products such as yogurt, flan, cheese, etc. It is important to note that calcium in milk is more easily absorbed than calcium from other food sources such as small fish with bones, shrimp with shells that contain a lot of calcium.
• Meals need to have enough oil and fat to increase vitamin D absorption.

According to recommendations, children need to be supplemented with 400 units of vitamin D each day. However, daily meals are very difficult to provide enough vitamin D for children, especially premature babies, babies born with insufficient vitamin D reserves, or children who develop rapidly. Therefore, parents can choose functional foods containing vitamin D3 to supplement their babies. About 15 days after birth until 3 years old, babies can start to be supplemented with this necessary vitamin. Parents should consult a doctor before applying any method of vitamin D supplementation for children.

Note:

In case the baby is using vitamin D-fortified formula milk, parents should base on the amount of calcium specified in the milk ingredients to supplement the missing part, avoid overuse that causes the baby’s body to be affected by excess vitamin D.

2.4. How to use vitamin D3 for optimal effectiveness

For vitamins to be most effective, you should use the vitamin in the right dose and at the right time. Before using, if you are allergic to vitamin D or other vitamin D products (such as calcitriol) or have a medical history, especially: high calcium/vitamin D levels, difficulty absorbing nutrients from food, kidney disease, liver disease, you should consult a specialist.

If you use liquid Vitamin D3, carefully measure the dose with a special measuring device/spoon. If you use chewable Vitamin D3 tablets or tablets, chew the medicine thoroughly before swallowing. If you use soluble Vitamin D3, dry your hands before taking the medicine. Place each dose on your tongue, wait for the medicine to dissolve, and then swallow with saliva or water. You do not need to mix soluble Vitamin D3 with water.

Additionally, certain medications (such as cholestyramine/colestipol, mineral oil, orlistat) can reduce the absorption of vitamin D3. If you take these medications, take them at least 2 hours, or as long as possible, before taking vitamin D3.

Since vitamin D3 is a fat-soluble vitamin, it requires fat to be fully absorbed by the body. Therefore, take vitamin D3 with a meal that contains healthy fats such as avocado, eggs, nuts, coconut oil, olive oil, or chia seeds.

When to take vitamin D3 During the day with meals or before bed. Take vitamin D3 at a time that works best for you. It is usually more convenient and easier to remember to take it in the morning. To avoid forgetting to take your vitamin D3, take it at the same time of day for a once-daily dose or on the same day of the week for a once-weekly dose.

Use vitamin D3 as directed by your doctor.

3. Side effects of Vitamin D3

Vitamin D3 at normal doses has almost no side effects. Therefore, if there are any unusual effects during use, contact your doctor or pharmacist as soon as possible.

Excessive vitamin D supplementation can cause increased blood calcium levels. Therefore, you should go to a medical facility immediately if you have any signs of high vitamin D/calcium levels such as nausea/vomiting, constipation, loss of appetite, increased thirst, increased urination, mood changes, unusual tiredness.

Allergic reactions are very rare when using vitamin D3. However, if you have any symptoms of a serious allergic reaction, including: rash, itching/swelling (especially of the face/tongue/throat), severe dizziness, difficulty breathing, you need to go to a medical facility immediately for timely emergency treatment.

4. Preventing side effects when using vitamin D3 for children and adults

Before taking vitamin D3, tell your doctor or pharmacist if you are allergic to vitamin D3, other vitamin D products (such as calcitriol), or if you have any other allergies. Because vitamin D3 products may contain inactive ingredients such as peanuts/soybeans, which can cause allergic reactions or other problems, tell your doctor and pharmacist if you are allergic to peanuts/soybeans.

Before using this medication, tell your doctor or pharmacist your medical history: high calcium/vitamin D levels (hypercalcemia/vitamin D toxicity), difficulty absorbing nutrients from food (malabsorption syndrome), kidney or liver disease.

Vitamin D3 products in liquid, chewable, or dissolvable form may contain sugar and/or aspartame. Liquid products may also contain alcohol. Therefore, you should use with caution if you have diabetes, liver disease, phenylketonuria (PKU), or any medical condition that requires you to limit/avoid these substances in your diet.

During pregnancy, only use vitamin D doses under the guidance of a doctor. Vitamin D3 passes into breast milk, so it is necessary to consult a doctor to supplement vitamin D for postpartum mothers properly to avoid side effects.