Why and How should You Take a Vitamin D Supplement?

Numerous studies on Vitamin D report that it plays an important role in bone health, immunity, and mood, and that it may also be involved in cardiovascular health. With Vitamin D, it’s important to ensure you don’t become deficient, which is particularly common during the winter months.

Vitamin D and Bone Health

Among the best-known roles of Vitamin D is the prevention of bone diseases, such as rickets in children and osteomalacia in adults. Vitamin D plays an essential role in the intestinal absorption of calcium and phosphorus.

Studies suggest that Vitamin D deficiency may also be a risk factor for fractures, particularly hip fractures, in older adults. However, a meta-analysis of 81 randomised controlled trials showed that Vitamin D supplementation did not prevent falls or fractures or improve bone density. The participants’ baseline Vitamin D status, few of them were deficient, could partly explain these results, as could the dose or method of administration of Vitamin D.

Vitamin D and Immunity

Vitamin D is capable of modulating the innate immune system, our first line of defense against infections and other pathogens, as well as the adaptive immune system, by directly influencing the activation of T cells. Several studies highlight a link between Vitamin D deficiency and certain autoimmune diseases. There is growing evidence that Vitamin D supplementation may have a beneficial effect in people with autoimmune diseases.

Studies also suggest that having sufficient Vitamin D helps our bodies defend against viruses, particularly respiratory viruses. Vitamin D supplementation may be beneficial for improving overall resistance to respiratory infections, especially when taken daily.

Similarly, studies show that lower blood levels of Vitamin D increase the risk of respiratory tract infections, particularly in children, who are generally more susceptible to such infections. Vitamin D supplementation starting at birth can also delay the age of the first respiratory infection. The association between vitamin D status and COVID-19 has also been extensively studied. Researchers pooled the results of 27 meta-analyses and concluded that people with low Vitamin D levels had a higher risk of contracting COVID-19, developing a severe form of the disease, and even dying from it compared to people with sufficient Vitamin D levels. Taking Vitamin D supplements after contracting the virus may reduce the severity of the infection and the risk of death, thanks to Vitamin D’s anti-inflammatory and immunomodulatory properties.

We also recommend reading this article: Boosting Your Immune System Through Diet

Vitamin D and Emotional Well-being

According to researchers, a Vitamin D deficiency may be a risk factor for developing depressive symptoms. In fact, a lack of Vitamin D may impair the availability of certain neurotransmitters necessary for mental well-being. A meta-analysis of 18 randomised controlled trials reports that Vitamin D supplementation may help reduce depressive symptoms. 

In fact, researchers believe that a lack of vitamin D may be involved in seasonal depression, which typically occurs in the fall and winter when the days grow shorter.

In fact, when exposed to sunlight, our skin synthesizes Vitamin D from 7-dehydrocholesterol present in keratinocytes. Vitamin D can also be found in certain foods, such as fatty fish, but supplementation is generally essential to meet our needs during the winter months, when we are exposed to less sunlight. The main source of Vitamin D is the skin: diet contributes only a small amount.

Focus on the Vegan Vitamin D3 Dietary Supplement

Highly concentrated in natural, vegan Vitamin D3, this dietary supplement is recommended in particular to support immunity and preserve bone health. Known as the “sunshine vitamin,” Vitamin D is particularly recommended when sun exposure is limited. This algae-derived Vitamin D is available in the D3 form, which is best absorbed by the body, and comes as a neutral-tasting oil, dosed in drops for easy intake and free of unnecessary additives!

Discover the Vegan Vitamin D3 Dietary Supplement

Vitamin D deficiency is common in the general population, and the majority of people with a Vitamin D deficiency remain asymptomatic. However, a chronic and/or severe Vitamin D deficiency can lead to certain symptoms: bone pain, joint and/or muscle pain, fatigue, and muscle cramps[23].

Other signs may indicate that you might be deficient in Vitamin D. For example, if you get sick often, have dry skin, or feel down, you might want to check your Vitamin D status with your doctor.

Vitamin D, also known as calciferol, exists in two forms: Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). Vitamin D2 is produced by plants, particularly mushrooms, when exposed to the sun’s UV rays. As for cholecalciferol, it is produced in the skin from 7-dehydrocholesterol upon exposure to ultraviolet B rays. In the liver, Vitamin D is converted into 25-hydroxyvitamin D (25(OH)D), an inactive intermediate form that is subsequently converted into the active form, 1,25-hydroxyvitamin D, also known as calcitriol.

Generally, the risk of Vitamin D deficiency is highest during the winter months. Even if you’ve been exposed to the sun during the summer, your Vitamin D stores are depleted by October or November. Taking a Vitamin D supplement regimen at this time can be essential to correct a deficiency and avoid the associated risks. In fact, studies suggest that Vitamin D supplementation offers real benefits when it comes to addressing a deficiency. 

Certain people are at higher risk of developing a Vitamin D deficiency. This includes the elderly, pregnant women, those who are overweight or obese, people with dark skin, and those living in regions with little sunlight or who do not get enough sun exposure.

We also recommend reading this article: the benefits of Vitamin D for people with dark and mixed-race skin

To determine your Vitamin D status, a serum 25-hydroxyvitamin D test can be performed upon your healthcare provider’s recommendation. Recommendations regarding sufficient Vitamin D levels vary depending on the specific health benefits being considered. Some consider 50nmol/L to be a sufficient level of Vitamin D. However, generally speaking, a serum level of 25-hydroxyvitamin D of at least 75nmol/L is considered optimal.

Of the two forms of Vitamin D, Vitamin D3 is the preferred choice, as it is the form best absorbed by the body. Furthermore, studies suggest that it is better to take a daily Vitamin D supplement in drop form rather than a high dose, usually in an ampoule, once a month or every three months.

Generally, it is recommended to take Vitamin D3 throughout the winter months, to compensate for the lack of sun exposure and strengthen your natural defenses against winter viruses. If you get regular sun exposure, the Vitamin D you need will be synthesised in your skin through the action of sunlight.

In general, refer to the manufacturer’s recommendations to determine the appropriate dose of Vitamin D and adjust it according to the person’s age.

According to ANSES, the Dietary Reference Intake (DRI), the intake level that theoretically meets the needs of nearly the entire population, is 15µg of Vitamin D per day, which corresponds to 60IU (International Units) per day for adults [24]. 

For many scientists, however, this dose is not sufficient to reap the benefits of Vitamin D beyond those related to bone health and muscle function [25]. Doses ranging from 1,000 to 2,000IU per day would be more appropriate for optimal Vitamin D status, meaning a blood level of 25-hydroxyvitamin D of at least 75nmol/L. 

Recommended dosages for the Aroma-Zone Vegan Vitamin D3 treatment

• Adults: 2 to 5 drops per day (800 to 2000IU)

• Pregnant and Breastfeeding Women: 5 drops per day (2000IU)

• People with Increased Needs (people with dark or olive skin living in areas with little sunlight, the elderly, athletes, etc.): 5 drops per day (2000IU)

• Adolescents (ages 12 to 18): 2 to 4 drops per day (400 to 1,600IU)

• Children (ages 3 to 11): 1 drop per day (400IU)

How to use the vegan Vitamin D3 dietary supplement?

Place the recommended number of drops on a teaspoon, then swallow.

To make counting the drops easier, we recommend tilting the bottle gently over the spoon, then straightening it immediately after each drop to stop the flow, and repeating for the next drops. This allows you to dispense the oil drop by drop.

We also recommend the following article: Which dietary supplement should you choose?

• Vitamin D supplementation is not a substitute for a varied and balanced diet and a healthy lifestyle. Always follow the recommended daily dose

• Do not use in children under 3 years of age. Vitamin supplementation for infants (0–1 year) and toddlers (1–3 years) must be supervised by a healthcare professional. Any additional intake without supervision by a healthcare professional may pose health risks to this population

• Pregnant or breastfeeding women should consult a healthcare professional before taking any supplements

• We also recommend consulting a healthcare professional regarding any supplementation for children

Juliette Pouyat has been a scientific writer specialising in nutrition and health for 10 years. After studying chemistry, she wrote a thesis on the nutritional quality of infant milks and obtained a doctorate from the Institut National Agronomique Paris-Grignon. She is the author of numerous articles and several books on the links between food and health, food supplements and well-being. Juliette draws on recent scientific literature to write articles for the general public.