Name : Vitamin D, calciferol, ergocalciferol (D2), cholecalciferol (D3).
Classification : fat-soluble
Main foods containing vitamin D
Butter, mushrooms, crème fraiche, liver, fish liver oil, vitamin D-enriched milk, eggs, fatty fish (salmon, tuna, cod, trout, herring, sardines...),
Sun (not a food, but highly recommended).
Main functions in the body
- Protective effect against certain cancers,
- Preventing and slowing down osteoporosis,
- Promotes calcium absorption in the digestive tract,
- Increases immunity,
- Helps fix calcium and phosphorus in bones and teeth
Signs of deficiency
- Decreased muscle tone and pain
- Chronic renal failure
- Rickets in children
- Obesity
- Fatigue
- Osteoporosis
- Spontaneous fractures
- Softening of bones (osteomalacia)
- Hypothyroidism
- Chronic alcohol syndrome
- Liver or pancreatic insufficiency
Factors that FAVOR its use
Vitamin A, choline, vitamin C, unsaturated fatty acids, calcium, phosphorus.
Factors that OPPOSE its proper use
Alcohol, corticosteroids, birth control pills.
ATTENTION: Since vitamin D is fat-soluble and can therefore be accumulated in the body, it can become toxic and cause serious neurological disorders, growth problems, etc.
Recommended daily amounts
Officially: 15 μg in adults (600 IU)
Ideal for areas with little sun : up to 45 μg (1800 IU)
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