Vitamin D

A fat soluble vitamin, known as the sunshine vitamin because the human skin can produce this vitamin in the presence of sunlight.

Functions

  • Promotes absorption of calcium and phosphorus.
  • Helps in normal calcification of bone.
  • Important for healthy bones and teeth.
  • Prevents osteoporosis.

Sources

  • Fish liver oil
  • Egg yolk
  • Butter
  • Liver
  • Oily fish (mackerel, salmon, sardines, herring)
  • Fortified milk and milk based products
  • Fortified breakfast cereals

Deficiency

  • Rickets in children.
  • Osteomalacia in adults.
  • General bone loss and osteoporosis.

Toxicity

  • High doses (more than 1000-1500m/day) may lead to toxicity.
  • Symptoms

o    Excessive thirst

o    Diarrhea

o    Nausea

o    Weakness

Recommended dietary allowances