All You Need to Know About Vitamin D3

Here’s an essential list of must-know facts about the sunshine vitamin:

What does vitamin D do?

These nutrients are important for the absorption of calcium in the body. Individuals deficient in vitamin D often suffer conditions that affect the bones, such as osteomalacia and osteoporosis. Deficiencies in vitamin D can also lead to rickets.

Vitamin D3 is naturally found in animal-sourced foods. The combined work of your skin and your liver makes vitamin D3 more effective at improving your body’s overall health.

How much vitamin D3 should I take?

• 0–12 months 400 IU (10 mcg)
• 1–18 years 600 IU (15 mcg)
• 19–70 years 600 IU (15 mcg)
• 70 years and over 800 IU (20 mcg)

Sourced from National Institutes of Health Office of Dietary Supplements

*If you’re pregnant or nursing, you should aim to get 600 IU (15 mcg) of vitamin D per day. *

Vitamin D3 is an orange-coloured molecule found in high concentrations in certain kinds of blood and tissues

Vitamin D3 is responsible for normal bone and tissue distribution, hormone production, immunity, and many other

functions. There are multiple health issues that can be caused by or contributed to a lack or deficiency of vitamin D.

Your skin is able to generate vitamin D3 when exposed to sunlight

While too much time in the sun can lead to other reactions in the body, you cannot overdose on vitamin D3

produced in your skin. If your body has absorbed enough, your skin will simply produce less. 

We might be differently receptive but in similar need of vitamin D3

Most people need 400 International Units (IU) a day, but some are born with higher levels of vitamin D than

others. This means that those born without a vitamin D receptor—the cells that can detect the sunshine vitamin—may not get these benefits from sunlight alone.

Which food contains vitamin D3?

Vitamin D is best absorbed when eaten in the form of oily fish like salmon, skipper salmon, tuna, and herring. It is essential for bone health, immune system function, and bone density, among other things. 

Your liver is a key player in metabolizing vitamin D3

Your liver metabolizes vitamin D2 into 25-hydroxyvitamin D2 and vitamin D3 into 25-hydroxyvitamin D3. These two compounds are collectively known as calcifediol. The liver is not only the major productive organ for 25OHD₃ but also the sole productive organ for DBP, which serves to deliver 25OHD₃ to tissues and stores 25OHD₃ in blood circulation.

Measuring your calcifediol levels

Your doctor can run tests to see how well your body is producing and storing vitamin D. Calcifediol is the main circulating form of vitamin D. Calcifediol is the main circulating form of vitamin D, and its blood levels reflect your body’s stores of this nutrient. Vitamin D2 seems to yield less calcifediol than an equal amount of vitamin D3. Most studies show that vitamin D3 is more effective than vitamin D2 at raising blood levels of calcifediol.

Sources of vitamin D3

Vitamin D supplements are available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). Both are effective, but D3 seems to be more effective at high dosages. Vitamin D3 can come from several sources, including lanolin (which comes from sheep’s wool), fish oils (such as cod liver oil), and algae oil (suitable for vegans).

What is the best vitamin D supplement?

Chewable tablets, liquids, and sprays are some of the common forms of vitamin D supplements.

If you’re struggling to get enough vitamin D through dietary sources and sunlight, take a look at our D3 supplements. Every Kosi Wellness product has been designed with holistic health in mind. Our ingredients are traceable, non-GMO and made from whole-food sources.