Vitamin D is a fat-soluble steroid vitamin. There are two types of Vitamin D that are vital to good health – Vitamin D2 or ergocalciferol and Vitamin D3 or cholecalciferol.
An interesting occurrence is that Vitamin D3 is produced in the skin by converting 7-dehydrocholesterol to cholecalciferol when exposed to sunlight. Gardening is a great way to enjoy the benefits of the sunshine in producing Vitamin D. Not only do your fruits and vegetables benefit from a daily dose of sunshine but so can you!
Vitamin D is important to bone health. But, is used to help with conditions from high blood pressure to diabetes to muscle weakness.
Vitamin D Nutrient Recommendations
Vitamin D is not commonly found in the foods we eat. The best naturally occurring sources of Vitamin D from foods includes: fatty fish (salmon), beef, liver, mushrooms and egg yolks. In order to increase the availability of Vitamin D many foods (such as milk, yogurt, cereal and orange juice) are fortified to contain Vitamin D.
Recommended Dietary Allowances for Vitamin D
| Age | Males | Females | Pregnancy | Lactation |
|---|---|---|---|---|
| 0-12 months | 10 mcg (400 IU) | 10 mcg (400 IU) | ||
| 1-13 years | 15 mcg (600 IU) | 15 mcg (600 IU) | ||
| 14-18 years | 15 mcg (600 IU) | 15 mcg (600 IU) | 15 mcg (600 IU) | 15 mcg (600 IU) |
| 19-50 years | 15 mcg (600 IU) | 15 mcg (600 IU) | 15 mcg (600 IU) | 15 mcg (600 IU) |
| 51-70 years | 15 mcg (600 IU) | 15 mcg (600 IU) | ||
| 71+ years | 20 mcg (800 IU) | 20 mcg (800 IU) |
This table is from Dietary Supplement Fact Sheet: Vitamin D from the National Institutes of Health
Health Information on Vitamin D from Mayo Clinic
Want more information about Vitamin D?
Here’s a great resource on Vitamin D. The article even covers how to cook Vitamin D foods to get the most nutrients.
Great info – more people (like me) are discovering they are deficient in Vitamin D because the tests have become more sophisticated.