Vitamin D3, also known by its other alias cholecalciferol, is vitamin D in its natural form–the kind produced in your body as it absorbs sunlight. Vitamin D3 is not just any vitamin, it works in the same way as hormones. Unlike other vitamins, vitamin D3 has receptors present in virtually every cell and tissue in your body and is involved in every biological process. It interacts directly with 2,000 genes, and indirectly with all the others.

Simply from a health perspective, optimising Vitamin D3 levels is crucial for all aspects of good health.

How does Vitamin D3 benefit Fertility & Pregnancy

  • Improves sperm quality
  • Improves reproductive health
  • Enhances immune system, thereby helping lower risk of problems with implantation or miscarriages
  • Reduces risk of pre-eclampsia, premature delivery and pregnancy complications
  • Improves mothers general health during pregnancy, thus reducing need for medication which would lead to further implications
  • Virtually eliminates type 1 diabetes
  • Decreased risk of infections, asthma, eczema in newborns
  • Decreases risk of mother having vaginal infections
  • Reduces risk of autism
  • Plays an important role in immune modulation for mother and baby

How to get Vitamin D3


You do not need a lot of sunlight for your body to synthesize vitamin D3. Experts say that getting five to ten minutes of sunlight on bare skin two to three times a week. This is not so easy in the winter months or parts of the world that don’t get a lot of sunlight.

As a result, as much as 50% of adults and children in the world suffer from a vitamin D deficiency. People that are older or darker skin may have trouble absorbing sunlight and therefore may need to turn to a supplement or may need to incorporate vitamin D-rich foods in their diet.


If you think you’re not getting enough vitamin D in your diet, consider adding the following foods into your diet:

  • Fatty Fish: Fatty fish such as mackerel, trout, tuna, salmon, and eel are vitamin D rich foods that are also loaded with omega-3 fatty acids offering bonus cardiovascular protection.
  • Canned Tuna: You don’t have to just rely on fresh fish to get your daily dose of vitamin D—you can boost your vitamin D intake with canned tuna as well.
  • Fortified Milk: Fortunately, most milk produced in the United States is fortified with vitamin D. By drinking at least one 8-ounce glass of milk a day, you can get 100 IUs of vitamin D. Some rice and soy milks are fortified with vitamin D; be sure to check the label before purchasing. Some yogurts may be fortified with vitamin D as well.
  • Fortified Orange Juice: Those not up for digesting dairy, vegans, and those that simply don’t enjoy milk can boost their level of vitamin D with fortified orange juice. Just like with milk, drinking an 8-ounce glass of fortified orange juice can earn you up to 100 IUs of vitamin D. Not all orange juices are fortified with vitamin D, so be sure to check the label before heading to the checkout aisle.
  • Fortified Cereal: Making the right breakfast choices in the morning can have a tremendous affect on your health, particularly in terms of fortifying your body with enough vitamin D. Such cereals such as Multi-grain cereals are rich in vitamin D. Not to mention the added boost of vitamin D you get when eating it with fortified milk.
  • Eggs: Since eggs are incorporated in lots of dishes and deserts, they are an easy way to boost your levels of vitamin D. When using eggs, be sure to use the whole egg, as most of the vitamin D in eggs is located in the yolk.

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