Vitamin D

Vitamin D, or as it is called the sunshine vitamin, is a fat-soluble vitamin, meaning that the body can only absorb it when it is eaten with foods rich in fat, so people who have problems absorbing fat may be at risk of deficiency, and have Vitamin D has many functions in the body, and taking it in sufficient quantities is important for bone health, as it helps build bones and maintain their strength; This is because it helps the body absorb calcium and phosphorous, and it should be noted that vitamin D is different from the rest of the vitamins in the body, because it works in the body as a hormone, after it is transformed into another form when absorbed.[1]

Vitamin D sources

Vitamin D is available in many sources, the most important of which are:[2]

  • Sunlight: The body manufactures vitamin D when the skin is exposed to sunlight, and it is worth noting that exposure to sunlight in the period between late March and late September provides most people with adequate levels of vitamin D, but during the period between October The first of October and the beginning of March, when the sun’s rays are not enough to provide the body with adequate amounts of vitamin D.
  • Food sources: In some cases, the sun may not be enough to provide the body with vitamin D, and therefore it is recommended to eat foods rich in vitamin D to avoid deficiency, and from sources rich in it:[3]
  • Food supplements: Vitamin D supplements can be obtained in several forms, including vitamin D2, or the so-called ergocalciferol, and vitamin D3, or the so-called cholecalciferol, and it has been observed that these two types raise the level of vitamin D almost identically, except that Large doses of vitamin D2 are less effective than vitamin D3.[4]
  • Some types of mushrooms: such as Maitake mushrooms, one cup of these mushrooms contains 700 international units of vitamin D, and white mushrooms exposed to ultraviolet rays, and one mushroom contains 375 international units of vitamin D, but it is worth Noting that mushrooms that are not exposed to ultraviolet rays contain small amounts of vitamin D, and one cup of chanterelle mushrooms provides the body with more than 100 international units of vitamin D.
  • Salmon: 85 grams of fresh pink salmon provides the body with 370 international units of vitamin D, and 58 grams of canned red salmon contains 800 international units of vitamin D.
  • Halibut: 85 grams of halibut contains approximately 200 international units of vitamin D.
  • Trout: or the so-called trout, which has a lighter flavor than salmon, and 835 grams of rainbow trout contain approximately 650 international units of vitamin D.
  • Canned tuna: One can of tuna contains about 80 international units of vitamin D.
  • Fortified breakfast cereals: There are some types of breakfast cereals that have vitamin D added, and one cup of these cereals usually contains 100 international units of vitamin D.
  • Fortified milk: Although milk does not naturally contain large amounts of vitamin D, some types are fortified with it, and one cup of these types contains approximately 125 international units, and some different milk alternatives can also be fortified with vitamin D, Like almond milk, or soy milk.
  • Eggs: The yolk of one egg contains 40 international units of vitamin D.

Recommended amounts of vitamin D

The following table shows the allowed and recommended quantities, according to the recommendations of the Food and Nutrition Board:[4]

Age group

Recommended amounts of vitamin D (IU/day)

Infants 0-12 months


Persons 1-70 years old


People over 70 years old


Symptoms of Vitamin D deficiency

Vitamin D deficiency is a common condition; As there are about a billion people in the world infected with it, and there are some people who are more susceptible than others, including the elderly, people with obesity, people who have dark skin, or people who are exposed to sunlight, and others, and among the symptoms that appear on People with vitamin D deficiency mention the following:[5]

  • Repeated illness or infection: Vitamin D plays an important role in the human immune system, and therefore its deficiency may increase a person’s exposure to diseases frequently.
  • Feeling tired and stressed: There are many reasons for feeling tired, and vitamin D deficiency may be one of them, and it has been noted that taking vitamin D supplements can improve these symptoms.
  • Muscle and back pain: Vitamin D improves calcium absorption, and not eating enough vitamin D may lead to back pain.
  • Suffering from depression: Some studies have indicated that vitamin D deficiency can be associated with depression, especially in elderly people, and it has been noted that taking vitamin D supplements can improve depression.

the reviewer

  1. ↑ Jamie Ludwig, “Everything You Need to Know About Vitamin D: Functions, Sources, Possible Benefits, and More”,, Retrieved 8-8-2018. Edited.
  2. ↑ “Vitamin D”,, Retrieved 8-8-2018. Edited.
  3. ↑ Shereen Lehman (24-2-2018), “Foods to Get More Vitamin D in Your Diet”,, Retrieved 8-8-2018. Edited.
  4. ^ a b “Vitamin D Fact Sheet for Health Professionals”,, Retrieved 8-8-2018. Edited.
  5. ↑ Franziska Spritzler (23-7-2018), “8 Signs and Symptoms of Vitamin D Deficiency”,, Retrieved 8-8-2018. Edited.

Where can I find vitamin D?