Vitamin D Supplements & Information

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Food Sources 

Vitamin D is found in the following foods:

• Dairy products

  • Cheese

  • Butter and margarine

  • Cream

  • Fortified milk (all milk in the United States is fortified with vitamin D)

• Fish, Fish liver oil

• Oysters

• Fortified cereals

• Egg yolk   vgo to top

   

Side Effects

Vitamin D deficiency can lead to osteoporosis in adults or rickets in children.  Because vitamin D is essential for the body's utilization of calcium, a deficiency may result in severe loss of calcium and consequently a softening and weakening of bones.  Excessive doses of vitamin D can result in increased calcium absorption from the intestinal tract. This may cause increased calcium absorption from the bones, leading to elevated levels of calcium in the blood. Elevated blood calcium may then cause calcium deposition in soft tissues such as the heart and lungs. This can reduce their ability to function.

Kidney stones, vomiting, and muscle weakness may also occur due to the ingestion of too much vitamin D.   vgo to top

Recommendations  

Recommended daily allowances (RDAs) are defined as the levels of intake of essential nutrients that, on the basis of scientific knowledge, the Food and Nutrition Board judges to be adequate to meet the known nutrient needs of practically all healthy persons.  The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide pyramid.

Vitamin D is also known as the "sunshine vitamin" because the body manufactures the vitamin after being exposed to sunshine. Ten to 15 minutes of sunshine 3 times weekly is adequate to produce the body's requirement of vitamin D.  Specific recommendations for each vitamin depend on age, gender, and other factors (such as pregnancy).  The FDA's reference daily intakes (RDI) for Vitamin D is 400 International Units (IU).   vgo to top