Vitamin D

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that supports bone health, immune function, and mood. Many people have low vitamin D levels, especially in regions with limited sunlight, and may choose to supplement.

Vitamin D is a fat-soluble vitamin that is stored in the body. Its main functions include:

Maintaining bone health by facilitating calcium and phosphorus absorption
Supporting dental and muscle health
Strengthening the immune system
Supporting cardiovascular system and thyroid functions

D2 vs D3

Vitamin D3 (Cholecalciferol) — Typically derived from sheep’s wool or lichen (vegan). Often preferred because it may be more effective at raising blood levels.
Vitamin D2 (Ergocalciferol) — Often derived from mushrooms. Commonly used in fortified foods and vegetarian products.

Vitamin D Deficiency

Deficiency can lead to rickets in children, osteomalacia (bone pain) in adults, and osteoporosis.

When Supplementation May Be Recommended

Vitamin D supplementation may be recommended in the following cases:

When blood tests detect low vitamin D levels
For people who work indoors or have limited sun exposure during winter months
For elderly individuals
For people with darker skin tones
For those experiencing digestive disorders
For those who cannot obtain adequate vitamin D from certain foods

Recommended Dosages

Adults and children over 1 year should take 10 micrograms (400 IU) per day, while infants should take 8.5-10 micrograms per day. Very high doses can be harmful.

Important: Always consult a healthcare professional before starting supplementation.

Natural Sources of Vitamin D

Vitamin D can be obtained from the following sources:

Sunlight

Fatty fish (salmon, mackerel)

Egg yolks

Mushrooms

Fortified foods (milk, cereals)

This content is for informational purposes only. Consult a healthcare professional before starting any supplement regimen.