Significance

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  Vitamin D3 plays an important role in brain development and a 2008 study of increased autism rates in Somali children indicate a possible link to maternal D3 deficiency. As a steroid hormone, Vitamin D3 plays an important role in emotional development and gross motor coordination. (See Resources.)
  
  

Types

• Eating fish can give a small amount of the health benefits of vitamin D3.Goodshoot RF/Goodshoot/Getty Images
  
  Most people receive an ample supply of Vitamin D3 from the sun, but with the increased awareness of skin cancer from sun exposure, those who avoid the sun or those who apply heavy sunblock may suffer from a Vitamin D3 deficiency. Few foods offer adequate Vitamin D3 but fish, cod liver oil and eggs provide small amounts of the hormone. Fortunately, supplements offer an alternative way to increase the body's Vitamin D3 levels. (See Resources.)
  
  

Effects of Vitamin D3 Deficiencies

• Vitamin D3 aids in the body's absorption of calcium, needed for bone density. Supplemental dosages of the vitamin may decrease the severity of osteoporosis and high blood pressure in the elderly who do not receive adequate exposure to the sun. Other bone density conditions, such as rickets, are apparent in malnourished children, resulting in skeletal deformity. These children are often found in poverty-stricken countries where their malnourished mothers breastfeed them.
  
  

Misconceptions in Health Benefits of D3

• The risk of taking too much supplemental Vitamin D3 is very low. In fact, a person would need to consume large quantities of Vitamin D3, over a period of weeks, before reaching a toxic level. Dr. R.Vieth published an exhaustive review of the toxicity level of Vitamin D3 in 1999, in the American Journal of Clinical Nutrition, alleviating unfounded fears of low-level toxicity.
  
  

Prevention/Solution

• The recommended daily allowance (RDA) of 200 IU of Vitamin D3 per day offers increased protection against high blood pressure, melanoma, mental illness, obesity, osteoarthritis and osteoporosis. Spending a few hours per week in the sunshine with only light sunscreen will provide all the Vitamin D3 you need through the natural absorption of ultraviolet rays. If sun exposure is not an option, supplement your diet with Vitamin D3 capsules. (See Resources.)