Vitamins play an important role in keeping us healthy. Vitamin D, often referred to as the ‘miracle nutrient’, is crucial for maintaining a strong, healthy body. In fact, Vitamin D3 is one of the most useful nutritional tools we have at our disposal for improving overall health.

Vitamin D is primarily a fat soluble vitamin which assists our body in absorbing minerals such as calcium and phosphorus which are stored in the body's fatty tissue. Vitamin D is naturally present in very few foods compared to other Vitamins. In fact, the best natural source of Vitamin D is early morning sunlight. The human body makes vitamin D when it is exposed to ultraviolet B (UVB) rays in the sunlight but needs to undergo two hydroxylation reactions to be activated in the body. Vitamin D found in the body is in the active form of Calcitriol (1, 25-Dihydroxycholecalciferol).

The two major forms of vitamin D are Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). Vitamin D2 is made from ergosterol which is present in fungus, invertebrates and plants and cannot be produced by vertebrates. On the other hand, Vitamin D3 is formed when 7-dehydrocholesterol, crucial in the production of Vitamin D3, reacts with UV light rays. Generally the human body can produce enough Vitamin D3 if the skin if exposed to sunlight for 10-15 minutes at least 2 times a week.

Known as the sunshine vitamin, Vitamin D acts a powerful immune system modulator, helps maintain blood calcium levels for normal functioning of the nervous system, inhibits proliferation and stimulates the differentiation of cells, enhances hormone levels, support healthy glucose, maintains strong teeth, helps reduce blood pressure, reduces inflammation and maintains bone strength. Vitamin D3 helps in preventing coronary heart diseases and other cardiovascular risk factors. It helps lower blood pressure and bad cholesterol levels. Neuro-degenerative disease including Alzheimer's disease can be prevented by including food or supplements rich in Vitamin D3.

In addition, some recent studies have suggested that a higher dietary intake of calcium and Vitamin D may also be helpful in preventing some forms of cancer. Vitamin D can also aid in decreasing the risk of autoimmune diseases such as diabetes, multiple sclerosis and rheumatoid arthritis.

Vitamin D deficiency can result in impaired bone mineralization, high blood pressure, obesity, type 2 diabetes, depression, psoriasis, chronic fatigue syndrome, kidney stones and can escalate the risk of rickets, osteomalacia and Osteoporosis. Inadequate intake, insufficient exposure to sunlight, conditions such as kidney, liver or even hereditary disorders that prevent total absorption of Vitamin D can all lead to Vitamin D deficiency.

A healthy diet, rich in nutrients and vitamins, is vital for maintaining a strong, fit and healthy body. Vitamin D3 plays a crucial role in maintaining bone strength and also helps prevent other health conditions. As most foods contain little or no vitamin D, exposure to sunshine is the best way to ensure required Vitamin D intake. In addition to sunlight, studies have indicated that fish and fish liver oils, eggs, cheese, milk and yogurt as well as multi-vitamin supplements are good sources of Vitamin D3.