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All about vitamins: vitamin D

Vitamin D helps the absorption of calcium and phosphorus. With sufficient supplies of vitamin D, teeth and bone structure develop and regenerate healthily.

Vitamin D is often referred to as the all-encompassing name calciferol, which includes vitamins D1, D2 and D3.

The replacement of vitamin D is probably the most enjoyable of all: it is done by sunbathing. If the skin gets sunshine regularly, a sufficient amount of vitamin D is produced in our body as a result of ultraviolet radiation. Those who do not go out in the sun that often - and everyone in periods with less sunshine - should take care of their body's demand for vitamin D in another way. One should pay special attention to it in old age as well, since in time, the body produces less and less of it during sunbathing. Those who consume a considerable amount of heavy metal regularly (cadmium or lead, for example) also have an increased demand for vitamin D.

The most important sources of vitamin D are fish, such as herring, salmon or sardines, but also different fish oils. Other significant sources of vitamin D are liver, certain margarines and dairy products with added vitamins and eggs.

Since vitamin D is responsible for the development of healthy bone structure and teeth, it is especially important for children. Its chronic deficiency can lead to rickets (rachitis). Naturally, vitamin D is not only essential in early ages: the lack of it may cause softening of bones in adulthood and in old ages.

Like other vitamins that dissolve in fat, vitamin D can indeed get accumulated in the body: you should watch out for it, since calcium deposits in soft tissues (heart, lungs, liver) can cause permanent harm. In case of overdose, toxic symptoms may appear, such as loss of appetite, sickness, anxiety or thirst.

Recommended dietary allowance (RDA) of vitamin D:

For children:

For women:

For men:

How moch do they contain?