Vitamin D – Calciferol

A number of fat-soluble compounds that are important for the body’s mineral balance belong to the vitamin D family. Vitamin D (cholecalciferol / vitamin D3) is the only vitamin that the body produces itself, with the help of UVB rays and sunlight.
Vitamin D content is too low in foods to meet the body’s daily requirement. Vitamin D is contained in foodstuffs from animal origin and mushrooms, but only in small quantities. A greater part of the daily requirement is covered by the body’s own vitamin D production.Most people are repeatedly in the sun in their everyday life in the summer, so during that time of year the body’s vitamin D production is usually sufficient. During the months of November to February, the solar radiation on the Swiss plateau is not sufficient in order to stimulate adequate vitamin D production within the body’s skin, especially for a large part of the population. Whether this time-limited supply over these winter months is an issue, cannot be sufficiently determined at the moment. To correct a vitamin D deficiency, UV exposure is not a good idea, due to the harmful effects of UV rays. However, when there is a deficiency or an increased need, vitamin D can be taken in the form of drops, based on consultation with a physician.

Functions in the Body

  • Building and maintaining bones and teeth
  • Controlling cell division
  • Strengthening the immune system
  • Maintaining normal muscle function

Deficiency Symptoms

  • Bone demineralization
  • Osteoporosis
  • Fatigue
  • Muscle weakness
  • In Children: Rickets (Skeleton deformation)

Overdose

In is not possible to have a vitamin D overdose from food or sunlight. However, long-term ingestion of very high dose supplements can cause symptoms such as irregular heartbeat, headaches and nausea. Kidney stones may develop in severe cases.

Interactions

+ Vitamin D, together with vitamin K, vitamin C and vitamin B6, is responsible for healthy bones.
– Certain cholesterol lowering agents (cholestyramine) and laxatives prevent the absorption of vitamin D in the intestines.

Sources

Fatty saltwater fish (such as salmon, herring, etc.), eggs, meat, milk, butter and mushrooms

Recommended Daily Amounts

Young people 20 µg
Adults 20 µg
Adults over 65 years old 20 µg

«5 a Day» Helps Your Vitamin Supply

1 kg of mushrooms must be eaten to fulfil daily vitamin D 20 µg requirements. Other vegetables and fruit do not contain any vitamin D.