Vitamin D

Vitamin D is mostly found in animal products; remember also that the skin converts the sunlight to Vitamin D3 via activation through the liver and kidneys. There is much concern these days about sunlight causing skin cancers, however small amounts (10-15 minutes) of direct sunlight in the mornings and afternoons is a sufficient amount to increase Vitamin D levels (approximately up to 20 000IU of Vitamin D3).

Recommended daily intakes (RDI) – Recommendations by life stage and gender according to NHMRC.
RDA                  Therapeutic doses
Infants                                         200 IU               1 000IU
Children 1- 8 years                     200 IU               1 000IU
Children 9 -18 years                   200IU                3 200IU
Men/ Women 9 – 50 years          200 IU               3 200IU
Men/ Women 51- 70 years         400IU                3 200IU
Men/ Women 71+ years             600 IU               3 200IU
Pregnant women                        200 IU               1000IU
Lactating women                        200IU                1000IU

THE FOLLOWING FOODS CONTAIN VITAMIN D:

IU VITAMIN D/ 100GRAMS OF FOOD

Dairy foods: Butter 80   Milk 1.2   Cream 20   Cheese 30
Dietary Oils: Cod Liver Oil 8 400   Halibut Liver 27 600
Eggs: Egg Yolks 70
Meats: Liver 70   Beef 20
Seafood: Sardines 500   Tuna 230   Salmon 480   Shrimp 160   Mackerel 680   Herring 680   Oysters 640   Kippers 8 400

WHAT ARE THE FUNCTIONS OF VITAMIN D?

Vitamin D3 is a fat soluble vitamins needed for the health of many systems of the body, some of these include:

  • Aging – improving anti-oxidant status, beneficial for eye sight
  • Respiratory system – for the maintenance of the mucous membranes, decrease the chance of asthma attacks, improve lung function, reduce infections and inflammation
  • Cardiovascular system – may help to prevent atherosclerosis, blood stasis, hypertension and heart conditions.
  • Digestive system – inflammatory bowel and digestive conditions (Crohn’s, Celiacs, Irritable Bowel Syndrome, Colitis, Diverticulitis)
  • Immunity –  promotion of immune modulating cells (macrophages, monocytes, lymphocytes), anti-inflammatory actions, anti-oxidant, healthy cell differentiation, reduce susceptibility to the common cold
  • Reproductive system – conversion of hormones
  • Skeletal system – increases bone mineralisation by activation of osteoblasts for the prevention of osteoporosis, may reduce arthritic pain, is a co-factor to Calcium in supporting its absorption, prevention of rickets
  • Nervous system – may decrease anxiety, depression, season affected mood disorder (SAD), migraines
  • Skin – wound healing, anti-inflammatory for skin conditions such as psoriasis, eczema, acne, vitilago, pigmentation, inflammation, dry skin, dermatitis, rashes and skin allergies.

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