Literally has dozens of benefits but the ones that come to mind is healthy metabolism,stronger bones,more testosterone,healthy looking skin.
All useful for the typical bodybuilder. Even more so for females.
Basically its great for several reasons and great for bbob...bodybuilding on a budget.
1000 iu is my recommendation if you have an outside in the sun job. If you're like 99%of us who sit inside then 2000 to 8000 iu is my recommendation. Infact. Some companies pair and d3. Sams club does. Thats where I get mine. Cheap cheap cheap.
Don't worry about overdosing but try and stay under 15000 iu. The recorded overdose is upwards of 40000iu. Everyone is different so be careful as with any supplement. More is not always better*looks at bros taking 25g creatine and 6g ara*