Vitamin D (Cholecalciferol)

Vitamin D (Cholecalciferol) intake is important for

• abortion of calcium and phosphorus
• bones formation
• other mineralization
• the growth of skin cells

The human body produces its own vitamin D in the skin. This process is dependent on ultraviolet radiation from sunlight. However, Vitamin D should not be excluded from the diet – this is especially important for people who do not receive sufficient sunlight.

Vitamin D deficiency is known to cause several bone diseases, due to insufficient calcium or phosphate in the bones:

• Rickets: a childhood disease characterized by failure of growth and deformity of long bones.
• Osteoporosis: a condition characterized by fragile bones.
• Osteomalacia: a bone-thinning disorder in adults that is characterized by proximal muscle weakness and bone fragility. Osteomalacia can only occur in a mature skeleton.

In excess, vitamin D can produce kidney damage by causing excess calcium to be deposited in the organs.

Good Sources of Vitamin D

µ = one millionth, 0.000001

Recommended Intakes for Adults:

UK Reference Nutrient Intakes (RNI):

• No recommendation for non-pregnant adults under 65.
• 10µg / day (for those confined indoors and the elderly)

USA Recommended Daily Amount (RDA):

• 5µg / day