Vitamin D
Vitamin D is a fat-soluble vitamin produced in skin upon sun exposure and essential for calcium absorption and bone health. The adult RDA is 15 µg (600 IU), rising to 20 µg after age 70, with an upper limit of 100 µg (4,000 IU). Deficiency causes rickets and osteomalacia.
- Unit
- µg
- RDA (adult)
- 15 µg
- Upper limit
- 100 µg
- Functions
- Promoting calcium and phosphorus absorption for bone health, Supporting immune function, Regulating cell growth, Maintaining muscle function
- Food sources
- Sunlight (skin synthesis), Fatty fish, Fortified milk, Egg yolk, Mushrooms
- Deficiency
- Rickets in children and osteomalacia in adults; soft, weak bones and muscle weakness.
- Excess
- Excess (from supplements) causes hypercalcemia, nausea, kidney damage, and calcification of soft tissues.
Richest foods
| Salmon, Atlantic, Farmed, Cooked | Seafood | 13.1 mcg |
| Egg Yolk, Raw | Egg | 5.4 mcg |
| Oat Milk, Unsweetened | Beverage | 3.6 mcg |
| Chocolate Milk, Lowfat | Beverage | 3.2 mcg |
| Whole Milk (3.25% Milkfat) | Dairy | 3.2 mcg |
| Milk, Reduced Fat, 2% Milkfat | Beverage | 2.9 mcg |
| Reduced-Fat Milk (2%) | Dairy | 2.9 mcg |
| Skim Milk (Nonfat) | Dairy | 2.9 mcg |
| Soy Milk, Unsweetened | Beverage | 2.7 mcg |
| Almond Milk, Unsweetened | Beverage | 2.5 mcg |
| Egg, Whole, Raw | Egg | 2 mcg |
| Lard | Fats & oils | 0.1 mcg |
Amount per food's listed serving.