Supercharge your performance: harnessing the potential of vitamin D3

Vitamin D, also known as the sunshine vitamin, is an essential nutrient that plays a key role in your health and well-being. From maintaining healthy bones and teeth to supporting immune function, vitamin D also helps your body absorb calcium.

Keep reading to learn more about the benefits of vitamin D and how it's used by your body.

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What is vitamin D3?

Vitamin D is available in two forms, vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). These two forms vary slightly in terms of chemical structure and source. While both are naturally produced, vitamin D2 is obtained from plants and fungi, whereas vitamin D3 is derived from animals and as a result of sun exposure.

Only a few foods are naturally high in vitamin D. The best food sources of vitamin D include fatty fish and fish liver oils, but it's also found in smaller amounts in beef liver, cheese and egg yolks. Vitamin D is also found in fortified foods, like some dairy products and cereals.

Another common way to obtain vitamin D is through regular sun exposure. The skin produces vitamin D when it's exposed to ultraviolet rays. But don't be tempted to spend too much time in the sun, overexposure to UV rays can be incredibly harmful. There's no need to spend the day sunbaking to get enough vitamin D, just 20 minutes of sun exposure on your face and arms is enough to produce sufficient vitamin D. With that said, the amount of sun exposure you need to produce enough vitamin D depends on a range of factors, including your skin pigmentation, age, location, season and even the time of day.

How does vitamin D3 work in the body?

As a fat-soluble vitamin, vitamin D is broken down by fats and oils in the gut and then absorbed into the bloodstream. From here, your liver and kidneys convert vitamin D (calciferol) into calcitriol, which is the bioactive form of vitamin D. Once it's been converted to calcitriol it can then be stored by the body for later use. Because vitamin D3 is more efficiently converted to calcitriol than vitamin D2, it's often the preferred choice for vitamin D supplements.

Vitamin D plays a key role in the absorption of dietary calcium. It also helps to maintain the amount of calcium in your blood to help strengthen your bones and prevent muscle cramps and spasms.

What are the benefits of vitamin D3

Vitamin D is essential for maintaining several key bodily functions. While more research is needed to uncover the true effect of vitamin D on the body, here are some of the main benefits offered by vitamin D3.

Enhances bone health

As we've mentioned, vitamin D helps the body absorb calcium, making it an essential component of bone health. It also plays a key role in bone growth and bone remodeling, which is the process of removing old bone tissue from the skeleton and replacing it with new bone tissue.

A severe vitamin D deficiency can cause soft bones in children and adults, although most cases can be treated with vitamin D and calcium supplements.

Support mood balance

There's evidence to suggest that vitamin D may help to regulate mood. Research suggests that vitamin D3 plays a role in the production and regulation of neurotransmitters like serotonin and dopamine, which may help to boost mood and overall well-being.

Maintain immune health

Sufficient vitamin D levels may also help to maintain a healthy immune system by improving resilience and strength during winter months.

Vitamin D dosage and timing

While it's important to make sure you have adequate vitamin D levels, it is possible to take too much vitamin D. Before starting with any new supplements, it's always best to talk with your health professional, especially if you have any underlying medical conditions or you're already taking other medications.

How much vitamin D should you take?

The recommended daily intake of vitamin D often depends on a number of factors, like your vitamin D levels, age and whether or not you have certain health conditions or issues. Here's the recommended daily intake of vitamin D based on age:

  • 0-12 months: 10 mcg (400 IU)
  • 1–13 years: 15 mcg (600 IU)
  • 14–18 years: 15 mcg (600 IU)
  • 19–50 years: 15 mcg (600 IU)
  • 51–70 years: 15 mcg (600 IU)
  • >70 years: 20 mcg (800 IU)

While vitamin D is generally regarded as safe, too much can lead to vitamin D toxicity. This usually occurs as a result of taking too many vitamin D supplements. Vitamin D toxicity can cause an increase in blood calcium levels, which can lead to a number of health issues, like:

  • Apathy,
  • Nausea and vomiting,
  • Confusion,
  • Constipation,
  • Bone pain,
  • Dehydration,
  • Muscle weakness, and
  • An increased risk of bone fractures.

Generally speaking, the tolerable upper intake level for vitamin D is around 4,000 International Units per day.

Vitamin D supplementation with MitoQ

While many people are able to get sufficient vitamin D from diet and sun exposure alone, vitamin D deficiencies aren't uncommon. Your doctor can diagnose a vitamin D deficiency with a blood test. Taking a vitamin D supplement can be a great way to address a vitamin D deficiency. As a fat-soluble vitamin, it's usually recommended that you take your vitamin D supplements with a meal that contains fat to help with vitamin D absorption.

MitoQ's adrenal +balance has been developed to support your body's stress response at a cellular level. Formulated with vitamin D3, Ashwagandha, Rhodiola and Maritime Pine Extract, this supplement supports healthy adrenal function and balanced cortisol levels for everyday stress relief.

MitoQ adrenal +balance

Formulated with vitamin D3, Ashwagandha, Rhodiola, and Maritime Pine Extract, this supplement supports healthy adrenal function and balanced cortisol levels for everyday stress relief.

MitoQ adrenal +balance bottle

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