Do I need Vitamin D supplements? Vegan Vitashine D3 benefits and side effects 

There’s a reason why everyone complains about winter blues, Vitamin D is unique. Unlike other vitamins, your body naturally produces it through sunlight.

Yet, scientists warn that most of us are deficient in Vitamin D. Low Vitamin D levels are linked to weak bones, fatigue, mood disorders, and chronic conditions like heart disease and diabetes.

So, if you’re looking for the best Vitamin D supplement, you’ve come to the right place.

In this Avea article, we’ll explore why Vitamin D is essential, the best Vitamin D foods, deficiency symptoms, and how to choose the best Vitamin D supplement. 

If you’re vegan or vegetarian, we have great news—there’s a plant-based option that’s both effective and ethical for you!

Let’s dive into the world of Vitamin D.

What is Vitamin D, and why do you need it?

Vitamin D is a fat-soluble vitamin essential for calcium absorption, which keeps bones strong and supports muscle function. But Vitamin D benefits go far beyond just skeletal health[1].

Vitamin D is known for

• Supporting bone health by regulating calcium and phosphorus levels.
• Boosting the immune system, helping the body fight infections.
• Reducing inflammation, lowering the risk of chronic diseases.
• Enhancing muscle function, reducing the likelihood of falls and fractures.
• Supporting mood and mental health, with links to lower rates of depression.
• Playing a role in cardiovascular health, reducing the risk of heart disease.
• Supporting metabolic function, with emerging research on diabetes prevention.

Vitamin D deficiency: Are your Vitamin D levels in check?

Vitamin D deficiency is widespread, affecting millions worldwide. Common symptoms include:

• Weak bones and increased fracture risk
• Fatigue and low energy
• Depression and mood disorders
• Poor immune function and frequent illnesses
• Increased risk of heart disease, diabetes, and cognitive disorders

With over 50% of Europeans are deficient in Vitamin D, supplementation is often necessary to maintain optimal health.

What are the types of Vitamin D?

There are two primary forms of Vitamin D:

• Vitamin D2 (Ergocalciferol) – Found in some plant-based foods but less effective at raising Vitamin D levels in the body.
• Vitamin D3 (Cholecalciferol) – The most potent and bioavailable form, typically derived from animal sources—until now.

The good news for vegans and vegetarians? Vitashine Vitamin D3 now provides a vegan-friendly source of Vitamin D3, ensuring those on plant-based diets can get the best form of this essential nutrient.

Vitashine Vitamin D3

• Fully vegan and highly bioavailable Vitamin D3
• Omega-3, Magnesium, Zinc, and K2
• Nutritionist-recommended to cover common nutritional gaps
• Clinically relevant dosages

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Avea’s Essentials

Best Vitamin D food sources

While sunlight is the primary natural source of Vitamin D, certain foods can also help boost your levels:

Animal-based sources

• Fatty fish (salmon, mackerel, sardines, tuna)
• Cod liver oil
• Egg yolks
• Fortified dairy products (milk, yoghurt, cheese)
• Beef liver

Plant-based sources

• Mushrooms exposed to sunlight (such as maitake, portobello, and shiitake)
• Fortified plant-based milk (soy, almond, oat, and coconut milk)
• Fortified cereals and orange juice

Since plant-based sources of Vitamin D are often limited, vegan-friendly supplements like Vitashine are an excellent option to ensure adequate intake.

Why is Vitashine the best Vitamin D3 supplement?

1. The only vegan & vegetarian registered Vitamin D3

Before Vitashine, vegans could only get Vitamin D2, which is less effective. Vitashine provides Vitamin D3 (Cholecalciferol), the superior form, and is approved by The Vegan Society and The Vegetarian Society.

2. 100% plant-based & ethical

Unlike traditional Vitamin D3 supplements derived from sheep’s wool (lanolin), Vitashine is entirely plant-based, making it cruelty-free and suitable for vegans and vegetarians.

3. Sustainable and pure

Vitashine’s lichen-derived Vitamin D3 is harvested sustainably, grown in pesticide-free environments to protect ecosystems while maintaining the highest quality.

Vitashine Vitamin D3

• Fully vegan and highly bioavailable Vitamin D3
• Omega-3, Magnesium, Zinc, and K2
• Nutritionist-recommended to cover common nutritional gaps
• Clinically relevant dosages

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Avea’s Essentials

The Essentials: your all-in-one nutrient solution

Vitamin D requires cofactors such as Vitamin K2, Zinc, Magnesium and Omega-3 for proper function. Vitamin K2 helps to direct calcium to bones and teeth, while Zinc supports immune function and Vitamin D receptor activation. Magnesium and Omega-3 are essential to convert D3 into its active form.

Meet the Avea Essentials. Specifically designed for optimal daily health, the Essentials consists of five essential nutrients:

• Vitashine™ Vitamin D3 – Supports calcium absorption and immune function
• Vitamin K2 MK-7 – Directs calcium to bones and teeth, preventing arterial calcification
• Zinc Picolinate – Boosts immune function and supports Vitamin D receptor activation
• Magnesium Bisglycinate – Essential for nerve function, muscle health, and energy production
• Algae-Based Omega-3 (life’s®OMEGA) – Provides EPA & DHA for heart, brain, and eye health (100% vegan)

Synergistic benefits

These nutrients work together to enhance absorption and efficiency:

• Vitamin D3 requires Vitamin K2, Magnesium, and Omega-3 to function properly.
• Zinc enhances Vitamin D receptor activation, improving metabolism.
• Omega-3 offers anti-inflammatory benefits, making it a superior alternative to fish oil.

Who should take Vitamin D3 supplements?

Everyone can benefit from Vitamin D3 supplementation, but certain groups are at a higher risk of deficiency:

• Folks with darker skin: People with darker skin tones, such as those of Asian or African descent, naturally produce less Vitamin D from sunlight due to higher melanin levels. This makes supplementation more important, especially for those living in areas with low sunlight.
• People living in northern regions: Those living at higher latitudes receive less sunlight throughout the year, limiting their natural Vitamin D production.
• Older adults: As we age, the skin’s ability to produce Vitamin D decreases, and dietary intake or supplementation becomes more crucial.

How much Vitamin D3 should I take?

The recommended daily intake of Vitamin D3 depends on individual factors like age and sun exposure:

• Most adults need 1,000 – 4,000 IU per day.
• Avea Essentials provides 2,000 IU (50µg) of Vitashine Vitamin D3—a safe and effective daily dose.

To maximise absorption, take Vitamin D3 with a meal containing healthy fats.

When is the best time to take Vitamin D?

• Morning or lunchtime is best for absorption.
• Avoid taking it with calcium or iron, as they can interfere with uptake.

FAQs

1. What makes Vitashine better than other Vitamin D supplements?

Vitashine D3 is the world’s first and only Vitamin D3 supplement registered with both the Vegan Society and Vegetarian Society. Unlike most vegan Vitamin D supplements that use Vitamin D2 (Ergocalciferol), which is less effective, Vitashine provides Vitamin D3 (Cholecalciferol) from lichens—a plant-based source that is more potent and effective at raising Vitamin D levels in the body. Vitashine is also completely cruelty-free, sustainable, and derived from organically grown lichens.

2. Can Vitashine D3 be taken with other supplements?

Yes, Vitashine can be safely taken alongside most supplements. However, it’s best to avoid taking it with calcium or iron supplements, as these may interfere with absorption. It pairs well with Omega-3s or Magnesium to support better calcium metabolism and overall health. Thus, the Essentials is a great way to have your Vitamin D, Magnesium, Omega-3, Vitamin K2, and Zinc in check.

3. How quickly can you see the benefits of taking Vitamin D3?

The benefits of Vitamin D3 supplementation can vary, but many people notice improvements in energy, mood, and immune function within a few weeks. Bone health benefits may take longer. Regular blood tests can help monitor your Vitamin D levels.

4. Are there any side effects of taking Vitamin D3?

When taken at the recommended dosages, Vitamin D3 is generally safe and does not cause side effects for most people. However, excessive intake can lead to high calcium levels in the blood (hypercalcemia), which may result in symptoms such as:

• Nausea or vomiting
• Constipation
• Loss of appetite
• Increased thirst and urination
• Mood changes or unusual tiredness

A very serious allergic reaction is rare, but seek immediate medical help if you experience:

• Rash, itching, or swelling (especially on the face, tongue, or throat)
• Severe dizziness
• Difficulty breathing

Avea’s Essentials contain 50µg (2,000 IU) of Vitashine Vitamin D3, a safe and effective daily dose designed to help maintain optimal Vitamin D levels without the risk of toxicity. 

The Essentials also include Vitamin K2, which helps direct calcium to bones rather than arteries, reducing the risk of calcification and supporting cardiovascular health.

If you experience any unusual effects, consult your doctor or pharmacist immediately. While side effects are uncommon, it’s important to follow the recommended dosage and seek medical advice if you have underlying health conditions or take other supplements containing Vitamin D.