Vitamin D; Benefits, Sources and Risks

Vitamin D usually goes by the nickname of sunshine vitamin, because a human can get vitamin D by the exposure to direct sunlight.

Vitamin D is not really a vitamin but a prohormone. Vitamins are those nutrients that human body does not create on its own. While prohormone is usually produced by the body itself. Let’s talk in detail about Vitamin D3 and its effect on health from different angles.


  • Vitamin D3 is helpful in absorbing calcium into our bones.
  • It also helps in supporting our immune system, brain and insulin levels.
  • It keeps up the cardiovascular health.

Healthy Bones

Vitamin D helps our body to maintain strong bones by a level of calcium and phosphorus in our blood. Deficiency of Vitamin D in children can cause bowlegged appearance due to soft and weak bones.

People that have low amount of vitamin D in their body tend to have diseases like osteoporosis. Almost 53 million people in USA suffers from this disease.

Human body needs vitamin D for intestines to absorb calcium from our blood efficiently and to maintain a proper bone health.

Healthy Pregnancy

Women that face deficiency of Vitamin D are more likely to give birth preterm and develop a condition called preeclampsia.

It is important for pregnant women to take supplements or foods that are sufficient for providing them Vitamin D in their pregnancy period.


Deficiency of vitamin D can cause health problems, some factors that result in a vitamin D deficiency are:

Sunscreen: Sunscreens that include SPF 30 result in avoiding skin to absorb sunlight properly. Absorbing sunlight is essential for skin to produce vitamin D.


People who live in northern areas, work night shifts or in pollution tend to have vitamin D deficiency because their surrounding don’t allow them to absorb sunlight properly or not at all and this causes health issues for them.

Symptoms of Vitamin D Deficiency

Some symptoms of vitamin D deficiency are:

  • Fatigue
  • Back Pain & Bone Pain
  • Hair loss
  • Muscle pain

Sources of Vitamin D

Getting sufficient sunlight is a natural way of getting enough vitamin D, but if you struggle to get the sunlight then these foods will help you get vitamin D.

  • Fish; Salmon or tuna
  • Eggs
  • Beef Liver
  • Cheese
  • Fortified Mill


There are several risks that arises from high amount of vitamin D, they mostly happen due to excessive use of supplements. The excess amount of vitamin D in our body can cause hardening of blood vessels, lungs and heart issues.

The common symptoms include:

  • Headache
  • Nausea
  • Dry Mouth
  • Loss of appetite
  • Vomiting
  • A metallic taste

It is always better to have a proper diet plan for good health, if you are willing to take supplements for disease prevention or you have deficiency, you should not focus on getting only one vitamin or nutrient in bulk. The proper and preferred way of getting vitamin D is sunlight. Also always choose a good brand if you plan to buy vitamin D3 or any other supplement.