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Vitamin D
Established research area
A fat-soluble vitamin made in skin with sunlight and found in oily fish. Well established for bone health; often discussed with mood and energy.
Often discussed in relation to
Commonly noted
- Commonly noted
- Vitamin D supports calcium absorption and normal bone maintenance, and is produced in the skin on sun exposure.
- Low intake
- Low vitamin D status is commonly discussed in relation to bone strength and mood.
- Higher intake
- Very high vitamin D from supplements is commonly discussed in relation to raised blood calcium; this is not associated with sun exposure or food sources.
Source: NIH ODS
Reference intakes
General reference figures for a typical adult, not a personal target.
- rdaadult15 mcgDRI/NASEM
- uladult100 mcgDRI/NASEM
Foods and products containing it
Prenatal vitaminSupplement
Katsuobushi (dried bonito flakes)FoodCod liver oilSupplementMultivitaminSupplementEelFoodTroutFoodTunaFoodCatfishFoodVitamin D (supplement)Supplement
Fortified yogurt (with vitamin D)Food
MushroomsFoodSalmonFoodHalibutFoodCaviar (fish roe)Food
Breakfast cereal (fortified)Food
Duck eggFoodEggsFoodAlmond milkFoodVitamin K2 (supplement)SupplementVitamin D3 + K2 (supplement)SupplementMilkDrinkOat milkFoodHerringFoodCalcium (supplement)SupplementSardinesFoodMackerelFood
Katsuobushi (dried bonito flakes)FoodCod liver oilSupplementMultivitaminSupplementEelFoodTroutFoodTunaFoodCatfishFoodVitamin D (supplement)SupplementFortified yogurt (with vitamin D)FoodMushroomsFoodSalmonFoodHalibutFoodCaviar (fish roe)FoodBreakfast cereal (fortified)FoodDuck eggFoodEggsFoodAlmond milkFoodVitamin K2 (supplement)SupplementVitamin D3 + K2 (supplement)SupplementMilkDrinkOat milkFoodHerringFoodCalcium (supplement)SupplementSardinesFoodMackerelFoodWorth knowing
Fat-soluble and can accumulate: very high supplemental doses can be harmful. Testing and professional guidance help with dosing.