The form of vitamin D the skin makes in sunlight. In the UK, most people are low in autumn and winter.
Why it’s used: Contributes to the normal function of the immune system and the maintenance of normal bones and muscle function.
Vitamin D3, or cholecalciferol, is the form of vitamin D your skin makes when it is exposed to sunlight. In the UK, from about late March or early April to the end of September, most people can make all the vitamin D they need this way. Between October and early March, the sun is not strong enough, and it is difficult to get enough from food alone.
That is why government advice is that everyone should consider a daily vitamin D supplement during autumn and winter. Some people are advised to take one all year round, including those who are not often outdoors, live in a care home or usually wear clothes that cover most of their skin when outside.
Vitamin D contributes to the normal function of the immune system and the maintenance of normal bones and normal muscle function. On labels you will see vitamin D3 (cholecalciferol) or vitamin D2 (ergocalciferol), with amounts in micrograms (µg) and often in international units (IU), where 10 micrograms is the same as 400 IU.
3 findings behind this ingredient. Hover a card for the detail and the source.
Meta-analysis of randomised placebo-controlled trials with outcome data for 48,488 participants aged 0–95 in 43 studies. Fewer people taking vitamin D had one or more infections (OR 0.92), with no rise in serious adverse events.
Meta-analysis of randomised controlled trials directly comparing D3 and D2 in adults. D3 raised serum 25(OH)D significantly more (P = 0.001), particularly as a bolus dose; the difference was lost with daily dosing.
Systematic review of 19 randomised controlled trials, 13 in the meta-analysis, in postmenopausal women. Handgrip strength rose by 0.876 kg versus control, but timed up-and-go mobility did not change.
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Government advice is that everyone should consider a daily 10 microgram vitamin D supplement in autumn and winter, because between October and early March UK sunlight is not strong enough for the skin to make enough. Some people are advised to take it all year round.
Vitamin D3 (cholecalciferol) is the form your skin makes in sunlight. Vitamin D2 (ergocalciferol) is another form used in some supplements and fortified foods. NHS guidance on amounts applies to vitamin D in general: 10 micrograms a day, and no more than 100 micrograms.
The NHS says not to take more than 100 micrograms (4,000 IU) a day, as it could be harmful. Too much over a long period can cause calcium to build up in the body, which can weaken bones and damage the kidneys and heart.
Videos from doctors, research scientists and registered dietitians, for general education. They are independent of Nutra Formulations, do not refer to our products and are not medical advice for you.
Vitamin D
Dr Mike Todorovic (Dr Matt & Dr Mike), PhDs, senior lecturers in physiology/biomedical science (Griffith) · Dr Matt & Dr Mike on YouTube
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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