Nutrient Information: Vitamin D (D2 + D3)
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| Nutrient Key Information | |||
| Nutrient Name: | Vitamin D (D2 + D3) | ||
| Nutrient Category: | Vitamins and Other Components | ||
| Unit Name: | µg | ||
| Nutrient Summary: | Vitamin D is related to bone health. It is naturally found in very few foods. It is primarily synthesized in the skin through exposure to ultraviolet B rays in sunlight. You should get more Vitamin D to help your body absorb calcium and phosphorus. | ||
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Sample Foods High in: Vitamin D (D2 + D3) |
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| Food Description | Nutrient Amount1 | Daily Value%2 | |
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Fish, trout, rainbow, farmed, cooked, dry heat
Category: Finfish and Shellfish Products
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19 µg | 126.67% |
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Fish, salmon, chinook, smoked
Category: Finfish and Shellfish Products
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17.1 µg | 114.00% |
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Cheese, pasteurized process, American, vitamin D fortified
Category: Dairy and Egg Products
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7.5 µg | 50.00% |
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Fish, sardine, Atlantic, canned in oil, drained solids with bone
Category: Finfish and Shellfish Products
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4.8 µg | 32.00% |
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Pork, fresh, spareribs, separable lean and fat, cooked, braised
Category: Pork Products
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2.6 µg | 17.33% |
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Egg, whole, cooked, hard-boiled
Category: Dairy and Egg Products
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2.2 µg | 14.67% |
1 Nutrient amount is in 100 gram food
2 Use Female 31-50 years old as Daily Value reference
2 Use Female 31-50 years old as Daily Value reference
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| Nutrient Detail Information | |
| Nutrient Summary | Vitamin D is related to bone health. It is naturally found in very few foods. It is primarily synthesized in the skin through exposure to ultraviolet B rays in sunlight. You should get more Vitamin D to help your body absorb calcium and phosphorus. |
| Nutrient Function |
• Help to absorb calcium and phosphorus. • Help bone growth and reduce the risk of osteoporosis and bone fractures. • In cellular metabolism, it plays the role of antiproliferation and prodifferentiation hormone. • Vitamin D is important for a healthy heart and blood vessels and for normal blood pressure. • Help immune function (fight off bacteria and viruses). • Help nervous system function (carry messages between brain and body). Vitamin D's dietary forms are vitamin D2 and vitamin D3: Vitamin D2 (ergocalciferol): Mainly from plant, such as UV lighted mushroom. Vitamin D3 (cholecalciferol): From animal, such as fatty fish and liver. However, it is mainly synthesized in the skin when you are exposure to sunlight (note: skins do not make vitamin D from sunlight through a window). The ability of synthesizing vitamin D in the skin decreases when a person is aging. The Vitamin D recommended daily value is based on the assumption of minimal sunlight exposure. Vitamin D3 is more effective than vitamin D2 at raising Vitamin D status (calcifediol) in the blood. Vitamin D is a fat-soluble nutrient. The fat-soluble vitamins are transported by proteins. They are held in fatty tissues and the liver, and released as needed. |
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Food Sources Top Food Sources |
First of all, outdoor sunlight (ultraviolet B rays) exposure is the most effective way to get Vitamin D. Note: the required exposure time depends on the geolocation, season of the year, skin color, and sunscreen level. Make sure to use sunscreen when staying in the sun for extended time periods, such as more than 10 minutes. • Fatty fish: such as salmon, herring, mackerel, trout, and tuna • fish-liver oils and cod liver oil • Eggs from hens fed vitamin D • Liver • Pork • Mushrooms (grown in UV light) • Vitamin D fortified foods, such as: dairy products: milk margarine orange juice ready-to-eat cereals plant-based beverages (e.g., soy, rice, and almond) |
| Deficiency Health Effects |
Vitamin D deficiency is one of the most common nutrient deficiencies, especially for the people staying indoors all the times. It impairs normal bone metabolism. • For children, Vitamin D deficiency may cause rickets, a bone disease common in children in developing countries. • For older adults, Vitamin D deficiency may cause osteoporosis, reduced mineral density, bone pain, muscle weakness, and increased risk of falls and fractures. Some studies indicate that people with low vitamin D levels have a greater risk of heart disease, diabetes (types 1 and 2), cancer, dementia, and autoimmune diseases. However some studies found Vitamin D level doesn't have effect to these diseases. More research is needed in these areas. |
| Effects if Above Upper Limit |
Excessive amounts of vitamin D in the body may cause Vitamin D toxicity (usually because of the large doses of vitamin D supplements, not by diet or sun exposure). In this situation, calcium will be buildup in the blood, the person may feel nausea and vomiting, weakness, and frequent urination. In severe case, it may cause calcium kidney stones or even reduced renal function. There is no evidence that sun exposure will cause vitamin D toxicity because skin can automatically limit the amount of Vitamin D3 it forms. |
| External References |
Learn more at: • The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes • Healthline.com article: Vitamin D2 vs. D3: What’s the Difference? • NIH (National Institutes of Health) article: Vitamin D |
| Additional Information | The recommended daily value assumes a person has limited sun exposure. |
| Daily Value Age Group | Recommended Daily Values | Daily Value Upper Limits |
| Toddler 1 to 3 years old: | 15 µg | 63 µg |
| Child 4 to 8 years old: | 15 µg | 75 µg |
| Male 9 to 13 years old: | 15 µg | 100 µg |
| Male 14 to 18 years old: | 15 µg | 100 µg |
| Male 19 to 30 years old: | 15 µg | 100 µg |
| Male 31 to 50 years old: | 15 µg | 100 µg |
| Male 51 to 70 years old: | 15 µg | 100 µg |
| Male Senior 71 or older: | 20 µg | 100 µg |
| Female 9 to 13 years old: | 15 µg | 100 µg |
| Female 14 to 18 years old: | 15 µg | 100 µg |
| Female 19 to 30 years old: | 15 µg | 100 µg |
| Female 31 to 50 years old: | 15 µg | 100 µg |
| Female 51 to 70 years old: | 15 µg | 100 µg |
| Female Senior 71 or older: | 20 µg | 100 µg |
| Female Pregnancy (>18): | 15 µg | 100 µg |
| Female Lactation (>18): | 15 µg | 100 µg |
| FDA (Based on 2000 calorie daily diet): | 20 µg | |
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Notes:
1 µg (mcg) vitamin D is equal to 40 IU.
20 µg = 800 IU (FDA Recommended Vitamin D Daily Value) 100 µg = 4000 IU (Vitamin D Upper Limit) Assume minimal sunlight exposure. |
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The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537 |
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Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/ |
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Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all |
| Disclaimer | The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice. |