Social Media Loves Vitamin D3: Expert Share What You Need To Know About It

Social media and so-called wellness experts are constantly touting new supplements and remedies online. They create a sense of urgency and fear among people, making them believe that a deficiency can take

a terrible turn. The latest wellness trend that is doing the rounds online is the addition of vitamin D3 supplements to one’s diet.

When most people hear about vitamin D, they think of strong bones, milk commercials, or maybe the advice to “get some sun”. But science and ancient wisdom now tell us there’s far more to this essential nutrient than meets the eye. In particular, vitamin D3, the form our body produces from sunlight, has emerged as a powerful player in immune function, inflammation control, heart health, metabolism, and even mental well-being.

But is there even a need to consume this supplement? Which group of people needs to have vitamin D3? And what exactly is it? Deepika Rathod, Chief Nutrition Officer at Luke Coutinho Holistic Healing Systems, tells us everything you need to know about vitamin D3.

What Is Vitamin D3?
Vitamin D3 is the bioactive form of vitamin D that the human body synthesises naturally when skin is exposed to midday UVB sunlight. Unlike its plant-derived counterpart, D2, vitamin D3 is synthesised in the skin when UVB rays from sunlight hit the skin and is more efficiently absorbed and utilised by the body, explains Deepika.

Vitamin D is a fat-soluble vitamin, which means it is stored in your liver and fat tissue, your body’s long-term pantry, so to speak. Once produced, D3 is stored in fat and liver tissues, where it supports everything from calcium and phosphorus metabolism to immune regulation, cardiovascular integrity, and even emotional resilience. In essence, it’s not just a vitamin; it’s a critical hormonal ally for long-term health.

Your body is a natural factory. Just 10 to 20 minutes of midday sun exposure – ideally on bare arms, neck, or face – can produce the amount of D3 your body needs for the day. But here’s the twist: modern lifestyles, sunscreen, long indoor hours, and seasonal shifts mean many of us are running low.

Food Sources for Vitamin D
While sunlight is the best source, D3 is also found in:
● Fatty fish like salmon, sardines, and mackerel
● Egg yolks
● Mushrooms (especially when sun-dried)
● Fortified foods like A2 raw milk, cereal, and plant milks

Still, for many, these food sources aren’t enough to meet daily needs – especially in winter or in populations with darker skin tones.

The Lesser-Known Benefits of D3

Deepika says, “Vitamin D3 is not just for ‘bone health.’ It functions like a hormone, more precisely, a heart hormone, and acts across multiple systems in the body.”

● Supports calcium and phosphorus absorption, promoting skeletal strength
● Reduces systemic inflammation, aiding in chronic disease prevention
● Enhances immune response, helping the body fight infections better
● Improves metabolic health, particularly in people with type 2 diabetes
● Aids cardiovascular function, especially by supporting arterial health
● Reinforces muscle strength and energy levels, particularly in older adults
● Protects mental health, playing a role in mood regulation, and helps with winter blues

What Are the Signs of Vitamin D Deficiency?

● Fatigue that doesn’t go away with rest
● Bone aches, joint pain, or muscle weakness
● Hair thinning or brittle nails
● Frequent colds, allergies, or lingering infections
● Low mood or mild depression, especially in winter
● Recurring colds and immune dips
● A simple 25(OH)D blood test can detect your levels.

Who is most in need of Vitamin D3?

● Adults over 14 often need higher levels for bone and immune support.
● Those with autoimmune disorders, gut absorption issues, or thyroid problems.
● People who live in polluted cities or avoid sun exposure.
● Older adults, vegetarians, and people managing chronic inflammation or diabetes.

Supplementation of Vitamin D3

Anyone over the age of 14, especially those living in urban environments with limited sun exposure, can discuss vitamin D status with their doctor if they show signs of deficiency. One has to take blood tests to determine deficiency, and supplementation can be highly effective.

Deepika says, “It is important to only take vitamin D3 supplements when guided by a healthcare professional with the recommended tests. Your doctor may recommend oral tablets, sprays, or even monthly injections depending on your needs. Always make informed choices before trying any new wellness protocol. As with all nutrients, the key is balance, personalisation, and awareness.” Your body is designed to heal and thrive; give it the sun, food, and support it needs to do so.

Is There a Risk of Too Much D3?

Yes, because it’s fat-soluble, excessive vitamin D can accumulate in the body and lead to toxicity. Symptoms include nausea, kidney strain, and calcium imbalances. That’s why testing before supplementing is essential. More is not always better.