What Is Vitamin D3?

D3

At Complete Healthcare in Richland, WA, we believe that small changes can lead to significant improvements in your health—and one of the most overlooked areas is vitamin D3. Known as the “sunshine vitamin,” vitamin D3 plays a key role in bone health, immune function, mood, and even heart health. Yet, many people living in Southeastern Washington may not get enough, especially during the cloudy fall and winter months.

Let’s break down why vitamin D3 matters, how to know if you’re deficient, and what you can do to maintain healthy levels.

What Is Vitamin D3?

Vitamin D3 (cholecalciferol) is a fat-soluble vitamin that your body naturally makes when your skin is exposed to sunlight. It helps your body absorb calcium and supports your bones, muscles, and immune system. Unlike vitamin D2 (ergocalciferol), D3 is more effective at raising and maintaining optimal blood levels.

However, several factors common in Richland—indoor lifestyles, sunscreen use, cloudy weather, darker skin tones, and aging—can reduce your body’s ability to produce enough D3 on its own.

Why Vitamin D3 Matters

1. Strong Bones and Muscles

Vitamin D3 helps your body absorb calcium, making it essential for bone growth and the prevention of osteoporosis. It also helps reduce the risk of muscle weakness and falls, especially in older adults.

2. Immune Support

Vitamin D3 boosts your body’s defense system, helping you fight off infections like the flu or colds. Some research has even linked healthy vitamin D levels with reduced severity of COVID-19.

3. Mood and Brain Health

Feeling low during our dark winter months? You’re not alone. Low vitamin D levels are associated with seasonal depression and anxiety. Supplementing with D3 may help lift your mood and improve cognitive function.

Are You at Risk for Low Vitamin D?

You may be more likely to have a deficiency if you:

• Spend most of your time indoors

• Are over age 50

• Have darker skin

• Live at northern latitudes (like Richland, WA, at 46°N)

• Are you overweight or have you had bariatric surgery

• Wear full-coverage clothing or use sunscreen daily

How to Boost Your Vitamin D3

1. Get Safe Sunlight

Aim for 10–30 minutes of midday sun, 2–3 times a week. Just be careful not to burn, and remember that sunlight is weaker from October to April in the Pacific Northwest.

2. Eat D3-Rich Foods

• Fatty fish (salmon, mackerel)

• Egg yolks

• Fortified foods (milk, cereals, plant-based milks)

• UV-exposed mushrooms

3. Consider a Supplement

Most adults benefit from 600–2,000 IU of vitamin D3 per day, especially in fall and winter. It’s best taken with food that contains fat to improve absorption. However, we always recommend checking your levels before starting high doses.

How Complete Healthcare Can Help

At Complete Healthcare in Richland, we can:

• Assess your risk based on lifestyle and health factors

• Order a simple blood test to measure your vitamin D levels

• Customize a plan that includes the correct dose of supplementation and dietary advice

• Monitor your progress to ensure you stay in a healthy range

Get Tested—Feel Better

Think you might be low in vitamin D? Let us help you feel your best.

Call 509-392-6700 to schedule your appointment today.

We’re here to support your health—every season of the year.

Richard Lorenzo, D.O.

Kortney Jones, ARNP

Complete Healthcare – OB-GYN and preventive care in Richland, WA