How to recover from Vitamin D3 insufficiency

Lack of vitamin D3 can be hazardous to your health. From a severe backache to a major medical issue, insufficient Vitamin D3 could be the root of the problem. This article explains how to replenish Vitamin D3 levels and maintain these levels in order to prevent health problems. It also gives information on foods rich in Vitamin D3, although these are few, and the right time of the day to absorb sunshine for Vitamin D3. Additional information includes the blood test for Vitamin D3.


Did you suddenly develop a severe back pain which caused agony at the slightest movement? Did you find difficulty in the mere act of sitting up or raising your leg on to the bed? It is possible that this is due to some major medical problem related to your bones. However, did you know that it may simply be due to the lack of the sunshine vitamin, namely Vitamin D3?

Most of us know various vitamins by their alphabets – A, B, C, etc. A very small percentage of people know the full form of the alphabet. In fact, some of us do not even know all the vitamins which are essential for our good health! For example, you are aware that Vitamin C is obtained mainly from citrus fruits. What about Vitamin D3? Do you know what its importance is and how to get it?

This article hopes to dispel your limited knowledge of Vitamin D3.

What exactly is Vitamin D3?

Vitamin D3 is one form of Vitamin D, which is a fat soluble vitamin. While there are at least 3 known forms of Vitamin D3, the one that is most easily available & which is most well known is Cholecalciferol. The other form of Vitamin D is Ergocalciferol, known as Vitamin D2.

While Vitamin D2 is primarily to be found in dietary sources, Vitamin D3 is synthesized in our skin from what is known as 7-dehydrocholestrol when the skin is exposed to sunlight.

Cholecalciferol and Ergocalciferol are converted to 25 (OH) Vitamin D in the liver.

This brings us to the next question:

How to know if you have D3 insufficiency?

A very precise method to know if you are lacking in Vitamin D3 is to do a blood test. The name of the test for Vitamin D3 is 25-hydroxyvitamin D or 25(OH) Vitamin D. In recent years, though, the accuracy of such tests has been questioned. Look up the Net for the information about this at reputed medical sites.

As per the information given in my own D3 blood test report, the indicator levels of Vitamin D3 are:
  1. Deficiency: below 10ng/ml

  2. Insufficiency: 10 -30ng/ml

  3. Sufficiency: 30-100 ng/ml

  4. Toxicity: above 100 ng/ml

What happens with lack of Vitamin D3?

When your body has an insufficiency of Vitamin D3, a whole host of problems will occur:
  • Chronic pain

  • Weakness of muscles

  • Chronic fatigue

  • Depression

A decreased level of 25 (OH) Vitamin D levels is known to be associated with low bone mineral density. Reduced bone mass can subsequently lead to bone fractures. It is also believed that decreased levels of the vitamin can increase cardiovascular risk, low immunity and renal failure. Research studies have shown that really low levels of Vitamin D3 can result in more severe medical problems and may be one of the causes of major diseases such as Osteoporosis, Rickets and even Cancer.

At the other end of the scale, a very high level of the vitamin is associated with Vitamin D intoxication.

What are the benefits of Vitamin D3?

Sufficient levels of Vitamin D3 are beneficial in the following ways:

Inflammation is reduced

When your body takes in sufficient levels of Vitamin D3, you are less likely to have swellings and soreness. This means that it will help to act as a buffer against arthritis and chronic pain.

Reduction in fatigue

With a good dose of Vitamin D3, you will not face the problem of constantly feeling tired for no particular reason. You will feel less inclined to stop whatever task you had decided to take on and will feel more inclined to complete it rather than putting it off.

Stronger muscles

When Vitamin D3 is lacking, you will experience sudden muscle spasms. Your body will have this urge to just lie down and you will desperately want to get rid of the pain you feel with each movement.

How to replenish Vitamin D3 levels?

There are 3 important steps you need to take to replenish your inadequate D3 levels:

Absorb sunshine

The primary method to get sufficient D3 levels is from being out in the sun. In fact, "the sunshine vitamin" is the more popular name of Vitamin D3!

However, you cannot be in the sun at just about any time of the day. As per my Physician's advice, sunshine can be absorbed either between 9a.m. and 10a.m. in the mornings and between 4p.m. and 5p.m. in the evenings. Further, my Physician said that I should not merely sit in the sunshine but walk around.

Consume foods which have Vitamin D3 naturally

My Physician said that I should ensure I drink enough milk daily. Other than milk, though, there are very few foods which are a natural source of Vitamin D3, with certain types of fish being the best source. Beef liver, egg yolks and cheese all have variable amounts.

Take Vitamin D3 supplements

Available today are powders in small sachets, tablets, capsules and injections to replenish Vitamin D3 in your body. Take care not to purchase any of these on somebody's mere advice. It is very important to take the right supplement as per you own Physician's advice.

Extra care should also be taken by those who have allergies or suffer from some medical problem, such as diabetes, hypertension, kidney stones, heart and cholesterol problems, etc. This is because certain supplements which provide D3 may negatively impact the medication which you take for a particular medical problem. So remember to inform your Physician of any existing medical problems before you take any D3 supplements.

Very Important: Excessive levels of Vitamin D3 can also be detrimental to your health. Research studies are not very clear about this, but apparently too much of Vitamin D is really not good for you: "Very high doses of vitamin D can raise your blood calcium level, causing damage to blood vessels, heart, and kidneys " [Refer:]

So how much sunshine did you take in today?

Disclaimer: The author of this article is not a Physician or medical expert. Readers are advised to consult their own Physician for advice and treatment for Vitamin D3 insufficiency.

Article by Vandana
Vandana is based in India with over 15 years experience as a freelance writer. Writing, no doubt, is her primary passion! Having learned the art of blogging from ISC, Vandana is enjoying the thrills of blogging, taking pleasure in sharing information & getting good pageviews at her various blogs.

Follow Vandana or read 1827 articles authored by Vandana


Author: ak sharma22 Apr 2013 Member Level: Bronze   Points : 3

for the recovery of vitamin d3 is very simple thing that pure mustard oil put in full of body and gently rub for ten minutes and after that in open air in sun rays must be siting for getting sun heat for ten minutes it will be change the mustard oil into vitamin d3.this is a natural and very old ayurvedic method for vitamin d3 is getting from sun rays

Author: K Mohan10 Jul 2013 Member Level: Platinum   Points : 2

This is the very useful article for those who are suffering from vitamin d3 deficiency and sure such tips given in the article shall be highly helpful. And my appreciation to Sharma also for responding with the importance of mustard oil which can give us d3 vitamins. Thanks for that feedback.

Author: priyanka aggarwal11 Jul 2013 Member Level: Silver   Points : 2

This article provide a very useful information about recover from the insufficiency of vitaminD3. We get vitamin D3 from milk, egg yolk and also from sunlight. But the excess of vitamin D3 in the body is also harmful for body.

Author: Kapadia J17 Mar 2014 Member Level: Gold   Points : 4

I appreciate the writer contain where she had cover all major point for the VITAMIN D3. There are various other vitamin D among them the V-D3 is play critical role in our body.

I would like to add other point such as

- Excessive of the vitamin D3 result in VITAMIN D Toxicity and is also called Hypervitaminosis D which result in serious condition

- Result in abnormally high blood concentration of calcium , increase risk of atrial fibrillation.

Advice to reduce this condition

- Doctor will strongly advice for blood testing to achieve it to its nominal level

  • Do not include your name, "with regards" etc in the comment. Write detailed comment, relevant to the topic.
  • No HTML formatting and links to other web sites are allowed.
  • This is a strictly moderated site. Absolutely no spam allowed.
  • Name: