NATURA
- Jul 10
- 5 min read

The science of the vitamin D

Updated: Jul 19

This time, I researched vitamin D✨✨

There are mainly two types of vitamin D:

Vitamin D2 (Ergocalciferol):

Obtained from plants and fungi, it is primarily found in plant-based foods✨✨

Vitamin D3 (Cholecalciferol):

Produced by the skin when exposed to sunlight and found in animal-based foods such as fish oil, egg yolks, and dairy products. Vitamin D3 is known for its higher absorption rate compared to D2✨✨

Vitamin D3 is well-known as a supplement and is considered one of the most important vitamins to take. But is it really true? I decided to investigate☀️☀️

First of all, vitamin D3 intake has been shown to be effective for osteoporosis, cardiovascular disease, type 2 diabetes, reduced bone density, and lung function. It is also effective against rickets, which is common in children✨✨

Various meta-analyses have reported that when elderly people take vitamin D3, it slightly reduces the risk of reduced bone density, type 2 diabetes, reduced lung function, and cancer risk✨

Furthermore, people with severe vitamin D3 deficiency (low serum 25-hydroxyvitamin D levels) showed a positive correlation with reduced bone density, type 2 diabetes, and decreased lung function✨✨

Therefore, taking vitamin D3 through supplements or animal-based foods is extremely beneficial for health✨✨

However, there is a catch. Vitamin D3 is naturally synthesized in the body when the skin is moderately exposed to ultraviolet B (UVB) rays from sunlight in the morning. The provitamin D3 in the skin reacts with UVB to form previtamin D3, which is then converted into vitamin D3 and transported in the blood to the liver, where it becomes 25-hydroxyvitamin D (vitamin D3)✨

So, if you regularly exercise or walk in the morning and get enough sunlight, your body will naturally synthesize vitamin D3, and there is no need to take supplements😂😂

In fact, a meta-analysis from 2017 to 2020 showed that people with high blood vitamin D3 levels who were given vitamin D3 supplements did not experience improved bone density, lung function, or type 2 diabetes. Therefore, people who are regularly exposed to sunlight do not need to buy supplements!!

However, people with high BMI who took vitamin D3 regularly showed some positive effects✨✨

It’s important to note that consuming more than 4000 IU of vitamin D3 can have harmful effects on health. Therefore, those who exercise regularly do not need to take it outside of their diet✨✨

A study from 2017 to 2020 also reported that people with vitamin D deficiency or elderly people who were given 1000 to 4000 IU of vitamin D3 supplements experienced improved health benefits. Therefore, for those who do not exercise regularly or have poor eating habits, taking vitamin D3 supplements can be highly beneficial😂😂✨✨

Globally, it is known that people living near the equator in Africa have high blood vitamin D3 levels due to constant sun exposure. The intense UV rays from the African sun help their bodies synthesize vitamin D3 naturally. Conversely, people living in colder regions like Europe, where there is less sunlight, are more prone to vitamin D deficiency. Historically, they have compensated for this by consuming a lot of dairy products like cheese and yogurt to obtain vitamin D3✨✨

Meta-analyses have shown that mental disorders increase the risk of suicide tenfold, and vitamin D3 deficiency is linked to the onset of depression. Therefore, regular exercise and sun exposure are essential✨✨

Interestingly, vitamin D3 has been shown to reduce the risk of cancer. A study tracking African Americans in the US for 5.3 years found that their risk of cancer decreased significantly, which is not entirely understood but fascinating nonetheless😂😂

Moreover, researchers are investigating whether vitamin D3 might be effective against COVID-19, as it is believed to boost the immune system✨✨

It is said that 7% of the world’s population suffers from vitamin D deficiency!!

Regularly consuming animal-based proteins in the morning and getting sunlight can help synthesize vitamin D3 effectively, so it is recommended😂😂✨✨

Additionally, if you can’t go outside due to rain or winter snow, taking vitamin D3 supplements is a good idea👍👍

What do you think??☀️☀️

If you are concerned about vitamin D3 deficiency, it might be a good idea to consult a doctor🏥✨✨

Thank you for reading☀️☀️

[My scientific recommendations]

I will introduce health foods and items with scientific evidence that I also use regularly!!

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