|Vitamin D (Calciferol) is a fat-soluble vitamin of which there are two types:
Secondly, Vitamin D3 is produced by the body itself. This can be achieved by going out in the sun for 15 minutes, 2-4 times per week, such as in the morning from 6 to 8 am and in the afternoon from 4 to 6 am. The UV rays in sunlight can help the body to convert cholesterol to vitamin D.
The benefits of Vitamin D
Conditions caused by Vitamin D deficiency
Children who are at risk of Vitamin D deficiency include those who are rarely exposed to sunlight or who wear sunscreen, infants, children who do not eat much food containing Vitamin D, and children who are overweight.
Recommended amount of vitamin D for children of different ages:
Consuming over 2,000 IU per day may lead to excess vitamin D in children. Symptoms indicative of this excess include urinating frequently, being abnormally thirsty, severe dehydration, conjunctivitis, itchiness, stomachaches, vomiting, and constipation. The condition can also result in calcium deposits accumulating on blood vessel walls, the heart, lungs, liver, and stomach, and can cause kidney stones.
|Breast milk||vitamin D3 ~ 25 IU/ litre|
|Cod liver oil||vitamin D3 ~ 400–1,000 IU/tea spoon|
|Salmon||vitamin D3 ~ 300–600 IU/100 grams|
|Sardines||vitamin D3 ~ 300 IU/100 grams|
|Mackerel||vitamin D3 ~ 250 IU/100 grams|
|Tuna||vitamin D3 ~ 236 IU/100 grams|
|Fresh shiitake||vitamin D2 ~ 100 IU/100 grams|
|Dried shiitake||vitamin D2 ~ 1,600 IU/100 grams|
|Egg yolk||vitamin D3 or D2 ~ 20 IU/egg|
Sun exposure for 15 minutes
|On legs and arms||vitamin D3 ~ 3,000 IU|
|Milk, fortified with vitamin D||vitamin D3 100 IU/8 ounce|
|Yogurt, fortified with vitamin D||vitamin D3 100 IU/8 ounce|
|Butter, fortified with vitamin D||vitamin D3 56 IU/8 ounce|
|Margarine, fortified with vitamin D||vitamin D3 429 IU/8 ounce|
|Cheese, fortified with vitamin D||vitamin D3 100 IU/8 ounce|
|Ergocalciferol||vitamin D2 50,000 IU/capsule|
|Drisdol liquid||vitamin D2 8,000 IU/cc.|
|Multivitamin||vitamin D3 or vitamin D2 400, 500 and 1,000 IU|
|Vitamin D3||400, 800, 1,000, 2,000, 5,000, 10,000 and 50,000 IU|
M.D.,Faculty of Medicine, Chulalongkorn University, 2009.