Vitamin D RDA, Benefits and Sources

Vitamin D is a fat soluble vitamin. A fat-soluble vitamin dissolves and remains in the fatty tissues of the body, reducing the need to ingest large quantities. As such symptoms from a defiency in fat-soluble vitamins may not be apparent for years. They should not be consumed in excess unless under strict medical supervision since toxic reactions from fat-soluble vitamins occur at a smaller percentage of the RDA than water-soluble vitamins.

Vitamin D is also known as the "sunshine vitamin," since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of sunshine three times per week is sufficient to produce the body's requirement of vitamin D. The liver and kidneys convert vitamin D from food sources or sunlight to its active form, calcitriol.

Vitamin D is essential for building and maintaining healthy bones because it helps maintain healthy levels of calcium and phosphorus. Vitamin D and calcium are involved in many body functions, including keeping the immune and nervous systems healthy. Calcium is also the principal element in bone, and can only be absorbed by the body when vitamin D is present. Rickets, a vitamin D deficiency disease responsible for softening and weakening bones in children, used to be quite common but is now quite rare in countries that have adopted the practice of fortifying milk products.

Vitamin D RDA

There is no RDA for vitamin D instead there is the Adequate Intake for Vitamin D (Calciferol)

children 1-3 yrs 5 μg
children 4-8 yrs 5 μg
children 9-13 yrs 5 μg
Males 14-50 yrs 5 μg
Males 51-70 yrs 10 μg
Males 70+ yrs 15 μg
Females 14-50 yrs 5 μg
Females 51-70 yrs 10 μg
Females 70+ yrs 15 μg
Pregnancy 19-50 yrs 5 μg
Lactation 19-50 yrs 5 μg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

Good sources of Vitamin D (Calciferol) are:
sardines, salmon, tuna, liver, egg yolk,

We have sorted our nutrition database by foods high in Vitamin D so you can easily see how much Vitamin D (Calciferol) is contained in different foods. You can also search through our database using the search box below or browse the Vitamin D (Calciferol) content by food category.

Vitamin D (Calciferol) in foods - by food category

Baby Food		Baked Products
Beef Products		Breakfast Cereals
Cereal Grains and Pasta		Dairy Products
Drinks		Ethnic Foods
Fast Foods		Fats and Oils
Fish		Fruits
Lamb, Veal, and Game Products		Legumes and Legume Products
Meals, Entrees, and Sidedishes		Nuts
Pork		Poultry Products
Sausages and Luncheon Meats		Snacks
Soups		Spices and Herbs
Sweets		Vegetables
Cakes		Fruit Juices
Soy Products		Sauces
Shellfish		Candy
Spreads		Soda
Dried Fruits		Soups
Cookies		Biscuits

3D picture of Vitamin D (Calciferol)

Different forms or alternative names for Vitamin D (Calciferol):
ergosterol
viosterol
calciferol
sunshine vitamin
cholecalciferol

Importance of Vitamin D (Calciferol):
improves absorption and utilization of calcium and phosphorous
required for bone and teeth formation
maintains a stable nervous system
maintains a healthy heart

Deficiency of Vitamin D (Calciferol) may cause:
rickets
tooth decay
softening of bones
improper healing of fractures
tiredness
muscular weakness
inadequate absorption of calcium
retention of phosphorous in the kidneys