RDI
Overdosing
Conception, pregnancy and breastfeeding
Sun exposure
Food sources
Vitamin D is a fat-soluble vitamin, also known as 'calciferol'. Unlike all the other vitamins, our body is able to produce adequate amounts of vitamin D through our skin being exposed to the sun.
Vitamin D is necessary to facilitate the absorption of calcium and phosphorus into the bones, making them stronger and denser. A deficiency of vitamin D therefore creates a calcium deficiency in the bones. This can lead to a disease called 'rickets' (in children) or 'osteomalacia' (in adults), where growth is stunted and the bones do not form normally. The leg bones become flexible, bending while trying to support the body's weight. This leads to very obvious bow-shaped legs and a 'stooped' posture.
Vitamin D deficiency has been recently identified in pregnant and breastfeeding women who have little exposure to the sun and who have darker, olive skin (people with darker skin need more sun exposure to produce vitamin D). Also women who do not eat dairy products may also be at risk. In Australia and the UK, concerns have mainly related to women of Asian or middle- eastern origin, especially women who cover their bodies when going outdoors (for example, in the Muslim religion). These women may be at higher risk for osteomalacia and their babies may be at risk of experiencing low calcium blood levels (or hypocalcaemia) at birth, possibly leading to fits (or seizures) and a slowing of their heart rate.
Recommended Daily Intake (RDI) of vitamin D is about 10µg (micrograms). Most children and adults will gain adequate amounts of vitamin D from small exposures to direct sunlight and/or from eating dairy products. People who do not have exposure to at least 1-2 hours of direct sunlight each week (and who do not consume dairy products), should consult their doctor about the possibility of needing a small vitamin D supplement. You should
NEVER