Occurs as ergocalciferol (D2) in vegetable nutrition and as cholecalciferol in animal based foods. The latter form is more absorb-able. Upon exposure to sunlight, the body creates previtamine D, and then converts that into it’s active form.
Vitamin D helps in the recovery of the muscles and aids the immune system. It also strengthens and maintains the bones and interacts with a lot of hormones and other nutrients like calcium, vitamin K and magnesium.
Works together with: Calcium (without D, only 10-15% of the amount of calcium we ingest will be absorbed)
RDI for vitamin D is 10mcg
– Fatty fish
– Full dairy and cheese
Deficiency can lead to:
– reduction of bone strength
– Reduction of power
– decrease function of immune system