Vitamin D is also known as the "sunshine vitamin," since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of sunshine three times per week is sufficient to produce the body's requirement of vitamin D. The liver and kidneys convert vitamin D from food sources or sunlight to its active form, calcitriol.
Vitamin D is essential for building and maintaining healthy bones because it helps maintain healthy levels of calcium and phosphorus. Vitamin D and calcium are involved in many body functions, including keeping the immune and nervous systems healthy. Calcium is also the principal element in bone, and can only be absorbed by the body when vitamin D is present. Rickets, a vitamin D deficiency disease responsible for softening and weakening bones in children, used to be quite common but is now quite rare in countries that have adopted the practice of fortifying milk products.
Vitamin D RDAThere is no RDA for vitamin D instead there is the Adequate Intake for Vitamin D (Calciferol)
children 1-3 yrs 5 μg
children 4-8 yrs 5 μg
children 9-13 yrs 5 μg
Males 14-50 yrs 5 μg
Males 51-70 yrs 10 μg
Males 70+ yrs 15 μg
Females 14-50 yrs 5 μg
Females 51-70 yrs 10 μg
Females 70+ yrs 15 μg
Pregnancy 19-50 yrs 5 μg
Lactation 19-50 yrs 5 μg
For further information on nutrients RDA see our complete list for recommended dietary allowance.
Good sources of Vitamin D (Calciferol) are:
sardines, salmon, tuna, liver, egg yolk,
We have sorted our nutrition database by foods high in Vitamin D so you can easily see how much Vitamin D (Calciferol) is contained in different foods. You can also search through our database using the search box below or browse the Vitamin D (Calciferol) content by food category.
Vitamin D (Calciferol) content by food category:
|3D picture of Vitamin D (Calciferol)|
Different forms or alternative names for Vitamin D (Calciferol):
Importance of Vitamin D (Calciferol):
improves absorption and utilization of calcium and phosphorous
required for bone and teeth formation
maintains a stable nervous system
maintains a healthy heart
Deficiency of Vitamin D (Calciferol) may cause:
softening of bones
improper healing of fractures
inadequate absorption of calcium
retention of phosphorous in the kidneys