Vitamin D, also known as calciferol, is available in two forms. Vitamin D2 is derived from plant sources in the diet. Vitamin D3 is derived through animal sources as well as skin production. These two types of vitamin D are similar in that both must be activated before they can operate properly.
Vitamin D Functions
Vitamin D aids in the regulation of calcium and phosphate levels in the body. These nutrients are required to maintain the health of bones, teeth, and muscles.
Many other tissues that respond to vitamin D have been discovered by scientists. Vitamin D may protect against cognitive loss. Vitamin D plays an important role in the immune system. Vitamin D may also control adipose tissue cells in ways that influence the development of obesity. Vitamin D Also appears to reduce inflammation and may be useful in the treatment of some diseases.
Vitamin D Recommendation
RDA of vitamin D:
- 19–70 yrs.: 15 µg/day or 600 IU/day
- >70 yrs.: 20 µg/day or 800 IU/day
UL of vitamin D:
- 100 µg/day or 4000 IU/day
Vitamin D Sources
Vitamin D is produced by the body when it is exposed to direct sunlight. A small number of foods also contain vitamin D, such as:
- Fatty fish – such as salmon, sardines, herring, and mackerel
- Red meat
- Liver
- Egg yolks
- Mushrooms
Vitamin D Deficiency
In children: Rickets results in soft and weak bones.
In adults: Osteomalacia results in soft bones; osteoporosis results in porous and brittle bones.
Vitamin D Toxicity
Hypervitaminosis D, Elevated blood calcium; calcification of soft tissues (blood vessels, kidneys, heart, lungs, tissues around joints).