Animal foodstuffs (e.g., fish, meat, offal, egg, dairy) are the main sources for naturally occurring cholecalciferol (vitamin D-3).

Cholecalciferol is a dietary supplement that is used to treat vitamin D deficiency. It is also used with calcium to maintain bone strength. This medicine is available both over-the-counter (OTC) and with your doctor’s prescription.

Vitamin D3 (cholecalciferol) – Which, as mentioned above, is formed naturally in the skin when exposed to sunlight, is present in significant levels in certain fish and eggs, and is also commercially made from lanolin washed from lambs’ wool.

1. Spend time in sunlight. Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient.
2. Consume fatty fish and seafood.
3. Eat more mushrooms.
4. Include egg yolks in your diet.
5. Eat fortified foods.
6. Take a supplement.
7. Try a UV lamp.

Current guidelines say adults shouldn’t take more than the equivalent of 100 micrograms a day. But vitamin D is a ‘fat-soluble’ vitamin, so your body can store it for months and you don’t need it every day. That means you could equally safely take a supplement of 20 micrograms a day or 500 micrograms once a month.

Vitamin D is less expensive to produce and therefore is the form most commonly found in fortified food products. Vitamin D3 mainly comes from animal sources such as fish oil, fatty fish, liver, and egg yolks. When your skin is exposed to sunlight, it produces vitamin D3.

The current recommendations suggest consuming 400–800 IU (10–20 mcg) of vitamin D per day. However, people who need more vitamin D can safely consume 1,000–4,000 IU (25–100 mcg) daily. Consuming more than this is not advised, as it is not linked to any extra health benefits.

Vitamin-D and Weight Loss Unfortunately, people who are obese also have a greater risk of developing a vitamin-D deficiency. Inversely, research now suggests that consuming up to 4,000 IU of vitamin D can benefit weight loss.

Besides boosting mood and promoting calcium absorption, recent studies have shown that vitamin D may also aid in weight loss. For people with extra belly fat, a vitamin D supplement may be beneficial.

The bottom line on vitamin D and weight gain Vitamin D deficiency can indirectly cause weight gain by increasing depression, instigating bone mass loss, and causing tiredness or fatigue.

In short, increasing your vitamin D intake may promote weight loss, although more research is needed before strong conclusions can be reached. Summary: Getting adequate amounts of vitamin D may enhance weight loss, decrease body fat and limit weight gain.

The Endocrine Society Practice Guidelines recommend that up to 10,000 IUs daily was safe for adults. This is in contrast to the recommended UL at 4,000 IU/d from the IOM.

Oral vitamin D3 can be taken once a day but also with longer intervals because of its long half life, being around 25 days. It is not known whether equivalent doses once a week or once a month are equally effective.

Vitamin D3 offers many health benefits. It is known to help strengthen bones and muscles, boost immunity, increase mood, aid in weight loss, and improve heart function.

A daily vitamin D intake of 1000–4000 IU (25–100 micrograms) should be enough to ensure optimal blood levels for most people. Bottom Line: Blood levels in the range of 20–30 ng/ml are usually considered sufficient.

One role vitamin D plays is stimulating new and old hair follicles. When there isn’t enough vitamin D in your system, new hair growth can be stunted. Vitamin D deficiency has been linked to alopecia, the autoimmune condition that causes bald patches on the scalp and other areas of the body.