ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The Benefits and Sources of Vitamin D3

Updated on September 30, 2018

What is Vitamin D3?

Vitamin D3 is a fat-soluble vitamin - fat soluble means it is absorbed into the fat. There are several types of Vitamin D, but only two are necessary for humans. Vitamin D2 is also called ergocalciferol, and D3 cholecalciferol. D2 comes from fortified foods, plant foods, and supplements. D3 from animal foods, fortified foods and from the sunlight. Thus, Vitamin D is also referred to as the "sunshine" vitamin.

Why Do We Need Vitamin D?

We hear a lot about the importance of Vitamin D. The benefits are limited, but what it does provide is important and necessary. Vitamin D's primary purpose in the human body is to promote better calcium absorption. It is a good way to prevent osteoporosis in addition to Calcium supplements.

There have been numerous studies on what Vitamin D can do for the human body in addition to helping the body absorb calcium. Vitamin D has been found to:

  • regulate the immune system and the neuromuscular system as well
  • reduce the risk of allergies
  • prevent and/or treat seasonal depression, Seasonal Affective Disorder (or SAD)
  • regulate cholesterol

Studies are still going on today to find out more ways Vitamin D might be useful for our bodies. Some studies are indicating that Vitamin D may decrease the mortality rate of cancer. There needs to be more research.

Non-food Sources of vVtamin D

Sunlight is the number one source of Vitamin D; however with the dangers of ultra-violet rays, it is recommended to apply sunscreen SPF 8 or more. The human body actually creates Vitamin D when directly (not through windows) exposed to the sun. Most people who get adequate sun exposure do not need supplements. People who live in climates with less sun need to take more care to get Vitamin D into their bodies.

  • Tanning beds also work as sunlight but there is a higher risk of cancer with the overuse of them.
  • Vitamin D supplements. The Institute of Medicine recommends Vitamin D-3 as most effective.
  • Fish oil capsules or cod liver oil are excellent ways to receive the Vitamin D your body needs.

Me, getting a little sunshine on a harbor cruise.
Me, getting a little sunshine on a harbor cruise. | Source

Foods With Vitamin D

Following is a list of foods that provide the most Vitamin D:

  • Salmon, particularly wild salmon. One small filet can give you as much or more of the recommended daily dose of Vitamin D.
  • Tuna. Tuna offers one third of the recommended daily dose of Vitamin D. Light tuna in water is about one fourth the recommended dose.
  • Sole, flounder and cod are all high in Vitamin D.
  • Mushrooms, particularly Shitake mushrooms.
  • Fortified milk of any kind
  • Soy milk
  • Ricotta cheese
  • Fortified cereal is surprisingly a very good source of Vitamin D
  • Eggs. Two eggs provide one-tenth of the daily allowance.
  • Beef Liver

Salmon has a high amount of Vitamin D.
Salmon has a high amount of Vitamin D. | Source

Recommended Daily Dose

This list starts from newborns all the way up to old age.

  • 0-6 months: 400 IU to 1,000 IU
  • 6-12 months: 400 IU to 1,500 IU
  • 1-4 years: 400 IU to 2,500IU
  • 4-8 years: 600 IU to 3,000 IU
  • 9-70years: 600 IU to 4,000 IU
  • 71 +: 800 IU to 4,000 IU

How do you get your source of Vitamin D?

See results

© 2012 Lori Colbo


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)