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What is Vitamin D?

Vitamin D is the sunshine vitamin, and is the only vitamin which is supplied by the skin! Major functions include:

  • Maintain appropriate serum calcium concentrations
  • Calcium and phosphate absorption
  • Immunity 

Conditions/people which may require increased vitamin D: autoimmune conditions, cancers, crohn’s disease, elderly, dark-skinned people, insulin dependent diabetes, rickets, MS, osteoporosis

RDI

Age

Male

Adequate intake

Female

Adequate intake

Pregnancy (P) + Lactation (L)

0-6m

5µg/day

5µg/day

 

7-12m

5µg/day

5µg/day

 

1-3yr

5µg/day

5µg/day

 

4-8yr

5µg/day

5µg/day

 

9-13yr

5µg/day

5µg/day

 

14-18yr

5µg/day

5µg/day

5µg/day (P+L)

19-50yr

5µg/day

5µg/day

5µg/day (P+L)

51-70yr

10µg/day

10µg/day

 

>70yr

15µg/day

15µg/day

 

Sources of Vitamin D

  • Mushrooms that have been placed in the sunshine for 15mins 
  • Egg yolk
  • Sprouted seeds

Sources of Vitamin D 

  • Fish liver oils such as cod, halibut, herring, tuna

Meal options 

Vitamin D intake from food is generally not a reliable way to increase your levels, rather using time in the sun as your source of vitamin D. 

 

We recommend 10 mins in the sunshine every day, with no sunscreen (avoid peak UV times as this may increase the risk of skin cancers e.g., 10am-4pm in summer). Expose as much of your body as you can. Supplementing may be necessary in winter if it is difficult to expose your skin. 



Fun Fact

It is the only vitamin your body makes itself (and it’s actually a hormone)