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Vitamin D - the bone vitamin - calciferol

Our body is able to produce vitamin D ...
Vitamin D may be produced by the human itself to 80 %. From the pre-stages of vitamin D the effective form of the vitamin is built under influence of uv-radiation. Thus a continuous abidance outdoor - best at sunshine - is recommendable. A marginal detail: Excessive exposure to sunlight does not lead to a vitamin D intoxification, as the production of vitamin D is controlled in the skin and the production is restricted under high radiation.
Hand in hand with calcium ...
Vitamin D is important for the growth of our bones. The vitamin supports the absorption of calcium and phosphate for our bones. For this reason baby food is often enriched with vitamin D. Excessive vitamin D deficiency shows itself in rachitis or in form of skeletal damages. A latent deficiency is mainly observed in older people. Vitamin D is used in rachitis-prophylaxis in babies and children as well as renal failure, osteoporosis, heart diseases or cancer. Particularly persons who take Colestyramin (for the lowering of cholesterol) or paraffin oil (evacuant) should take care of their vitamin D storages.
Parodontitis & psoriasis ...
People with a weakened gums-tissue as well as psoriasis-patients profit from additional vitamin D supply.
As vitamin D can be produced by the body itself, a determination of the requirement is difficult. Generally a supply of 5 - 10 mcg daily is recommended. Basically people from 65 years on should take care to balance a possible vitamin D deficiency betimes. Babies should only be supplied with additional vitamin D under medical control.
Literature: Gesund durch ausreichend Vitamine, Mineralstoffe & Sprurenelemente, Nährstoff-Akademie Salzburg; ISBN: 3-902472-00-6


RDA* 5 mcg
Nutritional/medical dosage 25 - 50 mcg
*RDA = Recommended daily allowance  

Vitamin D - sources

  mcg/100g 5 mcg corresponds to:
cod-liver oil 300 2 g = 1/2 teaspoonful
herring 27,00 19 g = 1 little piece
salmon 17,00 29 g = 1 little piece
egg yolk 4,75 105 g = 5 yolks
trout 4,50 111 g = 3/4 piece
boletus 3,00 167 g = 1 big portion
milk 0,06 8333 ml = 8 liters