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Vitamin D Fact Sheet

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Cholecalciferol: Learn All About Vitamin D

Vitamin D, also called cholecalciferol, is available in small amounts in some foods and is also produced by the body when the skin is exposed to sunlight. People who are prone to reduced sun exposure, have dark skin or are suffering from kidney or liver problems are likely have an increased requirement for this nutrient and should consult with their doctor.


A very important function of this vitamin is to assist the body in absorbing calcium for strong, healthy bones. It is also needed for nerves to carry messages throughout the body and to assist the immune system in fighting off bacteria and viruses.

Food Source

This vitamin is often introduced to the body through the regular consumption of fortified products such as milk and margarine. Egg yolk and mushrooms are also a fantastic source of natural Vit D. Beef liver and fish such as salmon, tuna and herring also contain high amounts of naturally occurring Vit D.

RDI (Recommended Daily Intake)

The recommended daily intake; as with all vitamins varies for men and women of different ages. Men and women aged between 18-70 years of age should try to consume between 5-10mcg per day. Men and women over 70 years of age should aim to include 15mcg into their diet every day.

Food Portion Guide

While many milks and margarines are fortified with cholecalciferol, however the best way to ensure you are getting your full daily dose of is to opt for some oily deep sea fish such as salmon, herring or tune. Just 100g of canned salmon may contain up to 6mcg of vitamin D.

Possible Symptoms of Deficiency

In addition to generalised joint pain, muscle pain and weakness, headaches and poor concentration are also a common symptom associated with Vit D deficiency. In more severe cases of deficiency, some people also experience psoriasis and gum disease.

Possible Side Effects Of Overdose

Toxicity through natural diet or sun exposure is rare, however too much over-the-counter medication may result in a concentration of Vit D in the blood, which then leads to increased calcium blood levels. High levels of calcium in the blood may cause confusion, disorientation, kidney damage and heart arrhythmia.

In summary, vitamin D is essential for strong bones and healthy muscle tissue. A combination of dietary cholecalciferol combined with a balanced approach to sun exposure can help to maintain healthy levels within the body. Daily exercise is also known to assist with the body’s production of this important vitamin. If you are concerned that you might be suffering from a Vitamin D deficiency or toxicity, consult with your local doctor promptly.


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