Vitamin D3, or niacin, usually comes from meats and fish, and it should not necessarily be taken in isolation outside of multivitamins. Vitamin D3 is a chemical synthesized in skin when we are exposed to ultraviolet light, and has a wide range of beneficial health properties. Without adequate levels of vitamin D3, we are more at risk of mineral deficiencies, bone deformities, poor immune function and depression.
Vitamin D3 plays an important role in brain development and a 2008 study of increased autism rates in Somali children indicate a possible link to maternal D3 deficiency. As a steroid hormone, Vitamin D3 plays an important role in emotional development and gross motor coordination.
The risk of taking too much supplemental Vitamin D3 is very low. In fact, a person would need to consume large quantities of Vitamin D3, over a period of weeks, before reaching a toxic level. Dr. R.Vieth published an exhaustive review of the toxicity level of Vitamin D3 in 1999, in the American Journal of Clinical Nutrition, alleviating unfounded fears of low-level toxicity.
If you live in a part of the world where there is little chance of sun exposure due to dark and bitter winters, then a supplement of Vitamin D3 is highly recommended. Even if you live in a tropical climate and need to use a sunscreen often, this would block your body's capacity to produce the vitamin naturally. It would be advisable to opt for the supplement in such a case. In the US, milk and bread products are fortified with vitamin D3.
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