Vitamin D is known as the sunshine vitamin,because a chemical reaction of the sun's ultraviolet rays on the skin produces vitamin D-3.
Food sources to obtain vitamin D are almost exclusively reserved to oily fish such asherring or salmon, small amounts are also found in foods such as creamy milk and the yolks of eggs.
Vitamin D is a fat-soluble vitamin, which is absorbed with the fats in the diet through the intestinal wall.
Deficiency symptoms of vitamin D include Rickets (bow legs, knock-knees, enlargement of bones), poor growth and lack of bone development, osteomalacia (softening of the bones), muscle numbness, tingling or spasms.
Arthritis and thyroid problems have also been linked to a deficiency to vitamin D.
Vitamin D has been used very successfully in formulations with Vitamin A in topical ointments, which cure painful nappy rash and many other difficult skin conditions.
How much vitamin D do you need? It all depends on your age.
Age Daily Recommended vitamin D intake
0-50 years 200 IU (5mcg)
51-70 years 400 IU (10mcg)
over 70 years600 IU (15mcg)
Although vitamin D requirements are determined by age, many factors affect both the ability of the body to absorb and synthesize this important vitamin. As we get older our bodies aren't as good at absorbing vitamin D from food and aging skin is less able to produce vitamin D. Even with exposure to the sun, older skin is still unable to make as much vitamin D as younger skin.
Vitamin D is naturally found in egg yolks (1 egg = 24 IU) and fatty fish (3.5 oz of herring = 900 IU, 3.5 canned salmon = 400IU on average and 250mg of calcium) and it is added to margarine (1tsp = 15 IU), fluid milk (8oz = 100 IU) and soy beverages (8oz = 100 IU). As you can see vitamin D isn't widely distributed in foods so reaching your recommended intake may be a challenge. The challenge gets more difficult as we get older.
What's the bottom line? Try to drink 2 glasses of milk or fortified soy beverage daily, eat 3oz of a fatty fish (salmon, herring, mackerel or sardines) at least once per week and reach for a good quality multivitamin/mineral supplement daily. Most will provide 400 IU of vitamin D. This will provide coverage at a very safe level for everyone all year round.
