We usually remember it during the autumn-winter period when we feel its severe deficiency. In spring and summer, we have it easier - the sun provides us with a significant dose of vitamin D3 (which is often referred to as the sunshine vitamin). However, in our climate, sometimes even that is not enough. But how does vitamin D3 actually work?
**Why is it so important?**
One of the most interesting uses of this vitamin is its impact on our mental well-being. Studies show that a deficiency of vitamin D3 can lead to symptoms of depression, anxiety, and decreased motivation. On the other hand, vitamin D3 supplementation can help improve mood and reduce symptoms of depression and anxiety. For example, a study published in the Journal of Clinical Psychopharmacology found that individuals with depression had lower levels of vitamin D3 compared to healthy individuals. Why does this happen? It turns out that vitamin D3 is essential for the proper functioning of our nervous system. It aids in the production of serotonin - the hormone of happiness and well-being. Vitamin D3 also influences the expression of genes related to mood regulation. However, not all vitamin D supplements are equal - in addition to the dosage, the method of supplementation is also important. There are several options available on the market, some of which are better absorbed than others.
**The most popular methods of supplementation include:**
**Tablets and capsules** - this is the simplest and most commonly used method of supplementing vitamin D3. They are available over the counter in various doses, usually ranging from 400 to 4000 IU per tablet or capsule. It is best to determine the dosage in consultation with a doctor or nutrition specialist according to our individual needs.
**Drops** - vitamin D3 in liquid form is more easily absorbed by the body compared to tablets or capsules. Drops can be added to food or drinks, and some even have flavors.
**Drinkable liquids** - such liquids containing vitamin D3 are usually more easily absorbed than tablets, but the dosage may be lower.
**Food** - vitamin D3 naturally occurs in certain foods such as fatty fish (e.g., salmon, mackerel), eggs, or beef liver. However, to obtain an adequate daily dose of vitamin D3, large quantities of these products need to be consumed.
**Sunlight** - just a few minutes of daily exposure to the sun on one of those beautiful spring days (of course, not wearing a sweater, at least 50% of the body needs to be exposed, and sunscreen also prolongs the exposure time).
In conclusion, vitamin D3 deficiency in the body causes such significant psychological discomfort that it is worth ensuring its supplementation. However, it is important to note that it is not suitable for everyone. Therefore, before starting supplementation, it is necessary to consult with a doctor or nutrition specialist to determine your needs and the appropriate dosage for your body.