Vitamin D is a fat-soluble vitamin, it is present in some food naturally, and another name of vitamin D is known as calciferol. It is also produced by our skin in the presence of UV rays. Vitamin d found in food that is exposed to sunlight, and also available in supplements.
Calciferol helps our body in the absorption of calcium and calcium is a necessary component for our bone so a deficiency of vitamin D leads to bone diseases like – osteoporosis and rickets. it’s divided into mainly two parts Ergocalciferol (Vitamin D2), Cholecalciferol (Vitamin D3)
Functions of Vitamin D
- Improve’s bone and teeth health because it improves calcium absorption. which is a very important component of our bone or skeletal system.
- Improves our immunity and useful in brain and nervous system health.
- Help in proper lung function and helpful in cardiovascular health.
- Vit D regulates calcium and maintains phosphorus levels in the blood this is the main function of calciferol.
- It helps the intestine to absorb and stimulate calcium.
- Cholecalciferol prevents Rickets in children and osteoporosis and osteomalacia in adults.
Vitamin B12 Source RDA Functions & Deficiency
Sources of calciferol
We can get vitamin D in three ways.
- Through our skin.
- From our diet (Ergocalciferol)
- From supplements.
Calciferol rich foods-
- Egg yolks.
- Saltwater fish and liver.
- Milk
- Cereal
- Red meat.
Recommended Dietary Allowance (RDA)
The Institute of Medicine describes the Recommended Dietary Allowance (RDA) for calciferol/vitamin D for children, adults, and people over the age of 70. As mentioned in the table below.
| Age | Male | Female |
| 0-12 month | 10 mcg / 400 IU | 10 mcg / 400 IU |
| 1-18 years | 15 mcg / 600 IU | 15 mcg / 600 IU |
| 19-70 years | 15 mcg / 600 IU | 15 mcg / 600 IU |
| Pregnancy & Lactation | 15 mcg / 600 IU | 15 mcg / 600 IU |
| Above 70 years | 20 mcg / 800 IU | 20 mcg / 800 IU |
Calciferol Deficiency –
Vitamin D/Calciferol deficiency is most common in Indian population.
Vitamin B9 functions Food Sources & Deficiency Diseases
Risk factor
- Having dark skin
- Old age
- Overweight or fatty person.
- Vegan or vegetarian diet
- Use of sunscreen outdoors.
- Less exposure to sunlight.
- People live near the equator.
Sign symptoms
- Getting infected very soon
- Fatigue & tiredness
- Bone & back pain
- Depression
- Slow wound healing
- Bone loss (Osteoporosis)
- Loss of hair
- Muscular pain
Toxicity of vitamin D (too much Vit. D)
Vitamin C Functions, best source, And Deficiency
- Elevated blood vessels
- Increase calcium level (Hyper Calcium – Digestive distress, Vomiting, Nausea & Stomach pain)
- Nausea vomiting & loss of appetite.
- Constipation, stomach ache
- Kidney failure
