Vitamins

VitaminD



Last update: 2.5.2017.

The sun vitamin

Supplement Watch - Vitamin D

Other name(s) for Vitamin D

Cholecalciferol (D3), Ergocalciferol (D2)

General information for Vitamin D

There are two types of vitamin D supplements available. Vitamin D2 and vitamin D3. Vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol) Vitamin D3 is the type to buy. Vitamin D2 is accepted as a good alternative but D3 is considered far better for several reasons. For example D3 is the form that is produced when UVB light contacts our skin. Also many vitamin D3 is more difficult to overdose than D2. Vitamin D3 has been tested more in clinical trials. Vitamin D3 is more effective at raising and maintaining the vitamin D levels in the bloodstream.

Solubility of Vitamin D

Fat

Take care when supplementing with fat soluble vitamins.

Benefits of Vitamin D

Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures.

Deficiency symptoms / disease

Rickets
Osteomalacia

Overdose symptoms / disease

The threshold for vitamin D toxicity has not been established. There is defined a tolerable upper intake level however. Vitamin D overdose is rare and it is usuallyt caused by supplementing with high doses of vitamin D rather than sunlight exposure.

FDA information for Vitamin D

(Daily value/Recommended dietary allowance/Adequate intake)

Recommended intakes of nutrients vary by age and gender and are known as Recommended Dietary Allowances (RDAs) and Adequate Intakes (AIs). However, one value for each nutrient, known as the Daily Value (DV), is selected for the labels of dietary supplements and foods. A DV is often, but not always, similar to one's RDA or AI for that nutrient. DVs were developed by the U.S. Food and Drug Administration (FDA) to help consumers determine the level of various nutrients in a standard serving of food in relation to their approximate requirement for it. The label actually provides the %DV so that you can see how much (what percentage) a serving of the product contributes to reaching the DV.

Data from U.S. Department of Health & Human Services, National Institutes of Health, Daily values.

FDA general vitamin facts

FDA Vitamin name: Vitamin D

FDA Vitamin aliases: Calciferol

FDA Note: Note: 1 μg calciferol = 40 IU vitamin D. The DRI values arebased on the absence of adequate exposure to sunlight.

FDA Function: Maintain serum calcium and phosphorus concentrations.

FDA recommended dietary allowance / adequate intake

For infants from 0 to 6 months: 5*ug/d (AI).

For infants from 7 to 12 months: 5*ug/d (AI).

For children from 1 to 3 years: 5*ug/d (AI).

For children from 4 to 8 years: 5*ug/d (AI).

For males from 9 to 13 years: 5*ug/d (AI).

For males from 14 to 18 years: 5*ug/d (AI).

For males from 19 to 30 years: 5*ug/d (AI).

For males from 31 to 50 years: 5*ug/d (AI).

For males from 50 to 70 years: 10*ug/d (AI).

For males from 70 ears: 15*ug/d (AI).

For females from 9 to 13 years: 5*ug/d (AI).

For females from 14 to 18 years: 5*ug/d (AI).

For females from 19 to 30 years: 5*ug/d (AI).

For females from 31 to 50 years: 5*ug/d (AI).

For females from 50 to 70 years: 10*ug/d (AI).

For females from 70 years: 15*ug/d (AI).

For pregnant under 18 years: 5*ug/d (AI).

For pregnant from 19 to 30 years: 5*ug/d (AI).

For pregnant from 31 to 50 years: 5*ug/d (AI).

For lactating under 18 years: 5*ug/d (AI).

For lactating from 19 to 30 years: 5*ug/d (AI).

For lactating from 31 to 50 years: 5*ug/d (AI).

FDA Upper limit

For infants from 0 to 6 months: 25ug/d.

For infants from 7 to 12 months: 25ug/d.

For children from 1 to 3 years: 50ug/d.

For children from 4 to 8 years: 50ug/d.

For males from 9 to 13 years: 50ug/d.

For males from 14 to 18 years: 50ug/d.

For males from 19 to 30 years: 50ug/d.

For males from 31 to 50 years: 50ug/d.

For males from 50 to 70 years: 50ug/d.

For males from 70 ears: 50ug/d.

For females from 9 to 13 years: 50ug/d.

For females from 14 to 18 years: 50ug/d.

For females from 19 to 30 years: 50ug/d.

For females from 31 to 50 years: 50ug/d.

For females from 50 to 70 years: 50ug/d.

For females from 70 years: 50ug/d.

For pregnant under 18 years: 50ug/d.

For pregnant from 19 to 30 years: 50ug/d.

For pregnant from 31 to 50 years: 50ug/d.

For lactating under 18 years: 50ug/d.

For lactating from 19 to 30 years: 50ug/d.

For lactating from 31 to 50 years: 50ug/d.

Food sources for Vitamin D

Sunlight

Cooked trout, somed salmon and other oily fish

Caviar

Dairy products

Hard boiled eggs

External links

Wikipedia-Vitamin D MedlinePlus-Vitamin D