Vitamin D
Function
Important for bones and teeth, promotes bone mineralization self-synthesis via sunlight, valuable to nervous system, heart and blood-clotting.
Vitamin deficiency
Poor growth, bone malformation, cramps, energy loss, loosening of the teeth, short-sighted, nervousness, easily irritated, fatigue, high pulse
“Rickets” causes soft, weak bones in children potentially leading to fractures and deformity.
Food sources
Oily fish, liver, egg yolk, milk
Also created in the body by action of sunlight on the skin
For therapeutic usage
Calcium deficiency, “Rickets”, cramps, short-sighted
Toxic dose – symptoms
Nauseous, vomiting, increased urination, bed wetting, calcification, liver and kidney disorders.
Vitamin D is fat soluble. This means that the body will not be able to get rid of the excess through urine, like water soluble vitamins. Because fat-soluble vitamins are stored for long periods, they generally pose a greater risk for toxicity than water-soluble vitamins when consumed in excess. This applies if you take high doses of vitamin supplements. Eating a normal and well-balanced diet will not lead to toxicity in otherwise healthy individuals.
AIs (Adequate Intakes)
1 Microgram=40IU (International Units) Vitamin D
| Infants 0-6 months 7-12 months |
Micrograms per Day 5 5 |
| Children 1-3 years 4-8 years |
- 5 5 |
| Males 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 5 5 5 5 10 15 |
| Females 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 5 5 5 5 10 15 |
| Pregnancy < 19 years 19-30 years 31-50 years |
- 5 5 5 |
| Lactation < 19 years 19-30 years 31-50 years |
- 5 5 5 |
Source: USDA Dietary Reference Intakes