Vitamin D •

Vitamin D


What is Vitamin D?

Vitamin D is a fat-soluble vitamin that plays a critical role in various bodily functions. It’s unique among vitamins because your body can produce it when your skin is exposed to sunlight. It also occurs in certain foods and can be obtained through supplements.

There are two primary forms of vitamin D:

  1. Vitamin D2 (ergocalciferol): This form is derived from plants and fungi and is typically found in fortified foods and supplements.
  2. Vitamin D3 (cholecalciferol): This form is produced in the skin when it’s exposed to ultraviolet B (UVB) radiation from sunlight. It’s also found in some animal-based food sources.

Once produced or consumed, vitamin D undergoes conversion in the liver and kidneys to its active form, calcitriol. Calcitriol is a hormone that helps regulate calcium and phosphorus absorption in the gut, contributing to bone health and other physiological processes.

Vitamin D is crucial for:

  • Bone Health: It aids in the absorption of calcium and phosphorus, promoting strong bones and teeth.
  • Immune Function: It supports the immune system, helping the body fight infections.
  • Cell Growth and Regulation: Vitamin D may play a role in cell growth, neuromuscular function, and reducing inflammation.
  • Hormonal Balance: It’s involved in the regulation of hormones like insulin and contributes to overall endocrine health.
  • Mood Regulation: Vitamin D is associated with mood regulation, and its deficiency has been linked to mood disorders like depression.

Sources of vitamin D include sunlight exposure, fortified foods (e.g., milk, orange juice), fatty fish (e.g., salmon, mackerel), egg yolks, and certain types of mushrooms. However, getting adequate vitamin D solely from diet can be challenging, especially for those with limited sun exposure or specific dietary preferences. In such cases, vitamin D supplements may be recommended under medical guidance.

It’s important to maintain an appropriate level of vitamin D for overall health and well-being, but excessive amounts can be harmful. Always consult a healthcare professional to determine your specific vitamin D needs and whether supplementation is necessary.

What are the recommended dietary guidelines for Vitamin D?

Recommended dietary guidelines for vitamin D can vary slightly based on age, sex, life stage, and overall health. The guidelines are typically presented in terms of the Recommended Dietary Allowance (RDA) or Adequate Intake (AI). Here are the general guidelines as provided by the U.S. National Institutes of Health (NIH):

  1. Infants (age 0-12 months):
    • RDA: 400 IU (10 mcg) per day
  2. Children (age 1-18 years):
    • RDA: 600 IU (15 mcg) per day
  3. Adults (age 19-70 years):
    • RDA: 600 IU (15 mcg) per day
  4. Adults (age 71 years and older):
    • RDA: 800 IU (20 mcg) per day
  5. Pregnant and breastfeeding women:
    • RDA: 600 IU (15 mcg) per day

It’s important to note that these guidelines refer to the total intake of vitamin D from all sources, including sunlight, food, and supplements.

The best way to meet these recommendations is through a combination of:

  • Sunlight exposure: Regular, safe sun exposure helps the body produce vitamin D.
  • Diet: Consuming foods rich in vitamin D, such as fatty fish (e.g., salmon, mackerel), fortified dairy and plant-based milk, eggs, and some types of mushrooms.
  • Supplements: If necessary, taking vitamin D supplements under the guidance of a healthcare professional, especially for individuals who have limited sun exposure or specific health conditions that may impede vitamin D absorption.

It’s important to work with a healthcare provider to determine the appropriate vitamin D intake for your specific circumstances, as individual needs can vary based on factors such as overall health, geographic location, skin type, and lifestyle.

What are the recommended dietary guidelines for Vitamin D for individuals with celiac disease?

Individuals with celiac disease, an autoimmune disorder characterized by an intolerance to gluten, often have challenges with nutrient absorption, including vitamin D. It’s crucial for them to be mindful of their vitamin D intake and ensure they’re meeting their specific needs. Here are general recommendations for vitamin D intake for individuals with celiac disease:

  1. Regular Monitoring and Assessment: Regularly monitor vitamin D levels through blood tests to determine if supplementation or increased dietary intake is necessary.
  2. Consult a Healthcare Provider: Work closely with a healthcare provider, preferably one knowledgeable about celiac disease, to determine the appropriate vitamin D supplementation and dietary adjustments tailored to individual needs.
  3. Vitamin D Supplements: Depending on the severity of celiac disease and potential nutrient deficiencies, vitamin D supplements may be recommended. The dosage will vary based on an individual’s specific needs and can range from 600 IU to 2,000 IU per day or more.
  4. Opt for Vitamin D3: If using supplements, opt for vitamin D3 (cholecalciferol) as it is more effectively absorbed by the body compared to vitamin D2.
  5. Sunlight Exposure: Encourage safe sun exposure to stimulate natural production of vitamin D in the skin. Individuals with celiac disease should discuss with their healthcare provider how much sun exposure is appropriate based on their location and individual circumstances.
  6. Vitamin D-Rich Foods: Include vitamin D-rich foods in the diet, such as fatty fish (e.g., salmon, mackerel), fortified dairy and plant-based milk, eggs, and certain types of mushrooms.
  7. Gluten-Free Diet: Adhere strictly to a gluten-free diet to promote healing of the intestines and improve nutrient absorption, which can aid in overall nutrient status, including vitamin D.

It’s essential for individuals with celiac disease to maintain good communication with their healthcare team and registered dietitian to ensure they are meeting their nutritional needs, including vitamin D, while effectively managing their condition through diet and appropriate supplementation.

What are the recommended dietary guidelines for Vitamin D for individuals with food allergies?

For individuals with food allergies, obtaining sufficient vitamin D can be challenging, especially if they are allergic to common sources of this vitamin. Here are some recommendations to ensure adequate vitamin D intake for individuals with food allergies:

  1. Consult a Healthcare Provider and Registered Dietitian:
    • Work with a healthcare provider, particularly a registered dietitian or nutritionist, to develop a personalized nutrition plan that takes into account your specific allergies and dietary restrictions.
  2. Identify Safe Vitamin D Sources:
    • Look for safe vitamin D sources that do not trigger allergic reactions. Common vitamin D sources that are usually well-tolerated by individuals with allergies include:
      • Fortified non-dairy milk alternatives (e.g., fortified almond milk, fortified soy milk)
      • Fatty fish (e.g., salmon, mackerel) if not allergic to seafood
      • Eggs (if not allergic)
  3. Vitamin D Supplements:
    • Consider vitamin D supplements, particularly vitamin D3 supplements (cholecalciferol), if it’s challenging to obtain sufficient vitamin D through food sources. Ensure that the supplement is free from any allergens you may be sensitive to, and consult a healthcare provider to determine the appropriate dosage.
  4. Regular Vitamin D Monitoring:
    • Periodically monitor vitamin D levels through blood tests to ensure that the supplement and dietary changes are effectively maintaining adequate vitamin D levels.
  5. Sunlight Exposure:
    • Encourage safe sun exposure, as the body can produce vitamin D when the skin is exposed to sunlight. Be cautious if sun sensitivity is a concern due to other health conditions or medications.
  6. Diligent Reading of Labels:
    • When purchasing fortified foods or supplements, carefully read labels to check for potential allergens that you need to avoid.
  7. Food Allergy Support Groups:
    • Consider joining food allergy support groups where you can exchange ideas and tips with others facing similar challenges. They may offer helpful suggestions and resources for managing vitamin D intake.

Always consult with a healthcare professional before making significant dietary changes or starting any supplements to ensure they align with your specific dietary needs and allergies.

What symptoms and conditions are associated with Vitamin D deficiency?

Vitamin D deficiency can lead to a variety of symptoms and health conditions due to its crucial role in the body. Common signs and conditions associated with vitamin D deficiency include:

  1. Bone Health Issues:
    • Osteoporosis: Weakened bones, making them more prone to fractures and breaks.
    • Osteomalacia: Softening of bones in adults, causing bone pain, muscle weakness, and a higher risk of fractures.
  2. Muscle Weakness and Pain:
    • Generalized muscle weakness and aches, which can affect mobility and daily activities.
  3. Increased Susceptibility to Infections:
    • A weakened immune system, leading to a higher risk of respiratory infections, colds, and flu.
  4. Fatigue and Weakness:
    • Chronic fatigue and a persistent feeling of tiredness.
  5. Depression and Mood Swings:
    • Some studies suggest a link between vitamin D deficiency and mood disorders, including depression and anxiety.
  6. Impaired Wound Healing:
    • Slow wound healing and impaired recovery from injuries.
  7. Hair Loss:
    • Excessive hair loss or thinning of hair.
  8. Joint Pain and Bone Deformities:
    • Joint pain and tenderness, especially in the hips, pelvis, and legs.
    • Bone deformities in children, such as bowed legs (rickets).
  9. Chronic Pain and Fibromyalgia:
    • Chronic pain conditions, such as fibromyalgia, may be exacerbated by vitamin D deficiency.
  10. Cardiovascular Issues:
    • Hypertension (high blood pressure) and an increased risk of cardiovascular diseases.
  11. Respiratory Disorders:
    • Asthma symptoms may worsen in individuals with vitamin D deficiency.
  12. Autoimmune Disorders:
    • There is some evidence linking vitamin D deficiency to an increased risk of autoimmune diseases such as multiple sclerosis, rheumatoid arthritis, and type 1 diabetes.

It’s important to note that some of these symptoms and conditions may also be caused by other underlying health issues. If you suspect a vitamin D deficiency or are experiencing persistent symptoms, it’s crucial to consult a healthcare professional for proper evaluation, diagnosis, and treatment. Testing for vitamin D levels through a blood test can help determine if supplementation or dietary changes are necessary.

What tests can be performed to diagnose Vitamin D deficiency?

To diagnose a vitamin D deficiency, healthcare professionals typically perform blood tests that measure the levels of vitamin D in your blood. The most common tests used to diagnose vitamin D deficiency are:

  1. 25-Hydroxyvitamin D (25(OH)D) Test:
    • This is the most accurate and commonly used test for assessing vitamin D status. It measures the amount of 25-hydroxyvitamin D, which is the major circulating form of vitamin D in the blood.
    • Levels are usually expressed in nanograms per milliliter (ng/mL) or nanomoles per liter (nmol/L).
    • Results can indicate whether you have a deficiency, insufficiency, or sufficient levels of vitamin D.
  2. 1,25-Dihydroxyvitamin D (1,25(OH)2D) Test:
    • This test measures the active form of vitamin D. However, it is not typically used to diagnose vitamin D deficiency because it does not accurately reflect the body’s vitamin D status.
  3. Parathyroid Hormone (PTH) Test:
    • PTH levels can be measured in conjunction with vitamin D levels to assess calcium and phosphorus metabolism in relation to vitamin D status.
  4. Calcium and Phosphorus Levels:
    • Levels of calcium and phosphorus in the blood are often checked alongside vitamin D levels to evaluate overall bone health and mineral metabolism.
  5. Bone Density (DXA) Scan:
    • While not a direct test for vitamin D levels, a bone density scan can provide information about bone health and density, which may be affected by vitamin D deficiency.

It’s important to note that different laboratories may use different reference ranges for defining vitamin D deficiency, sufficiency, or insufficiency. Here are general guidelines for interpreting 25(OH)D levels:

  • Deficient: Less than 20 ng/mL or 50 nmol/L
  • Insufficient: 20-29 ng/mL or 50-74 nmol/L
  • Sufficient: 30-50 ng/mL or 75-125 nmol/L
  • Optimal: 50-80 ng/mL or 125-200 nmol/L (for some health outcomes)

Interpretation of results should be done by a healthcare professional, taking into account individual circumstances, medical history, and other relevant factors.

If you suspect a vitamin D deficiency or have symptoms associated with low vitamin D levels, consult your healthcare provider to discuss appropriate testing and interpretation of results.

Who’s at risk for Vitamin D deficiency?

Several factors can increase an individual’s risk of developing a vitamin D deficiency. These risk factors include:

  1. Limited Sunlight Exposure:
    • People who live in northern latitudes with limited sunlight during certain seasons may have reduced sun exposure, which can lead to inadequate vitamin D synthesis in the skin.
  2. Dark Skin Tone:
    • Individuals with darker skin produce less vitamin D in response to sunlight compared to those with lighter skin. Higher levels of melanin reduce the skin’s ability to produce vitamin D when exposed to UVB rays.
  3. Aging:
    • As individuals age, the skin’s ability to convert sunlight into vitamin D decreases. Older adults may spend more time indoors or have reduced skin thickness, which affects vitamin D production.
  4. Obesity:
    • Vitamin D is fat-soluble, and it can be sequestered in adipose tissue. This can reduce its bioavailability and increase the risk of vitamin D deficiency in people with obesity.
  5. Limited Dietary Intake:
    • Individuals with dietary restrictions, allergies, or those following strict vegetarian or vegan diets may have limited sources of vitamin D in their diet.
  6. Malabsorption Disorders:
    • Conditions that affect the absorption of dietary fat can reduce the absorption of fat-soluble vitamins like vitamin D. Disorders like celiac disease, Crohn’s disease, and cystic fibrosis can interfere with vitamin D absorption.
  7. Digestive Tract Surgeries:
    • Surgeries involving the removal of or alterations to parts of the digestive tract, such as the intestines or stomach, can affect vitamin D absorption.
  8. Limited Consumption of Fortified Foods:
    • People who do not consume foods fortified with vitamin D, such as fortified milk, orange juice, cereals, and margarine, may be at higher risk of deficiency.
  9. Liver or Kidney Conditions:
    • Liver and kidney conditions can impair the conversion of vitamin D into its active form or its transportation throughout the body.
  10. Medications:
    • Certain medications, such as antiseizure drugs, glucocorticoids, antifungal medications, and certain HIV/AIDS medications, can interfere with vitamin D metabolism.
  11. Infants who are Exclusively Breastfed:
    • Breast milk may not provide adequate levels of vitamin D. Infants exclusively breastfed should receive a vitamin D supplement as recommended by their healthcare provider.
  12. Limited Mobility or Institutionalized Individuals:
    • People with limited mobility who are often indoors or institutionalized may not get enough sunlight exposure.
  13. Geographic Location:
    • Individuals living in areas with high pollution, tall buildings, or extreme cloud cover may have reduced sun exposure.

Awareness of these risk factors and appropriate measures, such as regular vitamin D testing and supplementation as needed, can help mitigate the risk of vitamin D deficiency. It’s essential to consult a healthcare professional for personalized advice and recommendations.

What is Vitamin D toxicity?

Vitamin D toxicity, also known as hypervitaminosis D, occurs when there is an excessive accumulation of vitamin D in the body, leading to elevated levels of calcium in the blood (hypercalcemia). Vitamin D is a fat-soluble vitamin, and unlike water-soluble vitamins, excess amounts can be stored in the body, particularly in fat tissues, liver, and muscles.

The main cause of vitamin D toxicity is the consumption of very high doses of vitamin D supplements over an extended period, although excessive sunlight exposure and certain medical conditions can also contribute.

Symptoms and signs of vitamin D toxicity may include:

  1. Nausea and Vomiting
  2. Weakness and Fatigue
  3. Appetite Loss
  4. Excessive Thirst (Polydipsia)
  5. Frequent Urination (Polyuria)
  6. Confusion or Disorientation
  7. Headache
  8. Muscle and Bone Pain
  9. Irritability and Mood Changes
  10. Abdominal Pain
  11. Dehydration
  12. Elevated Blood Calcium Levels (Hypercalcemia)
  13. Kidney Stones
  14. Calcification of Soft Tissues (e.g., kidneys, blood vessels)

Severe cases of vitamin D toxicity can lead to serious health complications such as kidney damage, heart arrhythmias, and even coma.

It’s important to note that vitamin D toxicity is rare and usually occurs when extremely high doses of vitamin D supplements (far above recommended levels) are taken consistently over an extended period. The tolerable upper intake level (UL) for vitamin D, which is the maximum daily intake unlikely to result in adverse effects in almost all individuals, is set at 4,000 IU (100 mcg) for adults.

If you suspect vitamin D toxicity or are experiencing symptoms of overdose, it’s crucial to seek immediate medical attention. Treatment typically involves stopping vitamin D supplementation and may include supportive care to manage symptoms and correct calcium levels in the blood. Prevention of vitamin D toxicity involves adhering to recommended dosages and regular monitoring of vitamin D levels, especially if taking supplements. Always consult with a healthcare professional before starting any new supplement regimen.

Are there any food or drug interactions with Vitamin D?

Yes, there are several food and drug interactions that can affect the absorption, metabolism, and utilization of vitamin D. It’s important to be aware of these interactions to ensure optimal absorption and utilization of vitamin D and to prevent any potential adverse effects. Here are some notable interactions:

  1. Calcium Supplements:
    • Taking high doses of calcium supplements with vitamin D may interfere with the absorption of both nutrients. It’s often recommended to take calcium and vitamin D supplements separately.
  2. Phosphate Binders:
    • Phosphate binders, commonly used by individuals with chronic kidney disease, can reduce the absorption of vitamin D.
  3. Antacids and Mineral Oil:
    • Antacids and mineral oil can interfere with the absorption of fat-soluble vitamins, including vitamin D. It’s advisable to take vitamin D supplements a few hours before or after these substances.
  4. Corticosteroids and Glucocorticoids:
    • These medications can interfere with the metabolism of vitamin D and reduce its effectiveness.
  5. Cholestyramine and Colestipol:
    • These bile acid sequestrants can reduce the absorption of vitamin D from the digestive tract.
  6. Orlistat (Weight-Loss Medication):
    • Orlistat, a medication used for weight loss, can reduce the absorption of fat-soluble vitamins, including vitamin D. It’s recommended to take a multivitamin supplement at least two hours before or after taking orlistat.
  7. Certain Anticonvulsant Medications:
    • Medications like phenytoin, phenobarbital, and carbamazepine may increase the metabolism of vitamin D and reduce its levels in the body.
  8. Bile Acid Resins:
    • Bile acid resins like cholestyramine can interfere with the absorption of fat-soluble vitamins, including vitamin D.
  9. High-Fiber Diets:
    • Very high-fiber diets may reduce the absorption of vitamin D. However, consuming adequate fiber is important for overall health, so balance is key.
  10. Alcohol:
    • Excessive alcohol consumption may interfere with vitamin D metabolism and can lead to lower vitamin D levels.
  11. Certain Fat-Lowering Medications (Lipid-Lowering Drugs):
    • Some medications used to lower cholesterol levels (e.g., statins) may affect vitamin D metabolism.

It’s important to inform your healthcare provider about all the medications, supplements, and dietary habits you have, including vitamin D supplements, to minimize potential interactions and ensure appropriate dosages and timing. Always follow the recommended dosages and consult a healthcare professional before making significant changes to your supplement or medication regimen.

Are there any medical uses for Vitamin D?

Vitamin D has several medical uses due to its essential role in various physiological processes in the body. It’s not only important for bone health but also plays a role in immune function, mood regulation, and overall well-being. Some of the medical uses and potential applications of vitamin D include:

  1. Bone Health:
    • Osteoporosis Prevention and Treatment: Vitamin D, along with calcium, is vital for bone health and can help prevent and treat osteoporosis, a condition characterized by weakened bones and increased fracture risk.
  2. Vitamin D Deficiency Treatment:
    • Supplementation: Vitamin D supplements are prescribed to individuals with a diagnosed deficiency or those at risk of deficiency, especially those with limited sun exposure or specific medical conditions.
  3. Autoimmune Disorders:
    • Multiple Sclerosis: Some studies suggest that adequate vitamin D levels may help in the management of multiple sclerosis, an autoimmune disease affecting the central nervous system.
    • Rheumatoid Arthritis: Vitamin D may play a role in managing symptoms of rheumatoid arthritis.
  4. Respiratory Health:
    • Asthma Management: Vitamin D supplementation may help manage asthma symptoms and improve lung function in some individuals.
    • Respiratory Infections: Vitamin D may reduce the risk and severity of respiratory infections, especially in individuals with low vitamin D levels.
  5. Heart Health:
    • Cardiovascular Health: Vitamin D may play a role in reducing the risk of heart disease and improving cardiovascular health.
  6. Mood Disorders:
    • Depression: Some research suggests that vitamin D supplementation may help manage symptoms of depression and improve mood.
  7. Diabetes Management:
    • Vitamin D may aid in blood sugar regulation and insulin sensitivity, potentially benefiting individuals with diabetes.
  8. Cancer Prevention and Management:
    • Vitamin D may play a role in reducing the risk of certain cancers, including colorectal, breast, prostate, and ovarian cancers.
  9. Immune Function:
    • Immune Support: Vitamin D is crucial for immune system function and may support the body in fighting infections and illnesses.
  10. Pregnancy and Fetal Health:
    • Adequate vitamin D during pregnancy is important for fetal skeletal development and may help reduce the risk of certain complications.
  11. Muscle Health:
    • Vitamin D is important for muscle strength and function, particularly in older adults, helping to prevent falls and fractures.

It’s important to note that while vitamin D has shown promise in these areas, further research is needed to establish definitive recommendations and treatment protocols. Always consult with a healthcare provider before using vitamin D supplements for medical purposes or to treat specific conditions.

What are good sources of Vitamin D?

Vitamin D can be obtained from both dietary sources and exposure to sunlight. Here are some excellent natural sources of vitamin D:

  1. Sunlight:
    • Exposure to sunlight allows your body to produce vitamin D. Spend some time outdoors, particularly during midday when the sun is strongest and can stimulate vitamin D synthesis in the skin.
  2. Fatty Fish:
    • Fatty fish are among the best natural food sources of vitamin D.
    • Examples: Salmon, mackerel, trout, sardines, herring.
  3. Cod Liver Oil:
    • Cod liver oil is very high in vitamin D and can provide a significant portion of your daily needs.
    • Be mindful of the high vitamin A content in cod liver oil, especially if taking other supplements with vitamin A.
  4. Egg Yolks:
    • Egg yolks contain vitamin D, but the amount can vary depending on the diet of the hens that laid the eggs.
    • Look for eggs labeled as “vitamin D-fortified.”
  5. Mushrooms:
    • Some mushrooms can provide a small amount of vitamin D when exposed to sunlight during their growth process or when they’re vitamin D-fortified.
    • Examples: Maitake, chanterelle, UV-exposed portobello mushrooms.
  6. Fortified Foods:
    • Many foods are fortified with vitamin D to help people meet their dietary needs, especially in regions with limited sunlight.
    • Examples: Fortified milk (cow’s milk, plant-based alternatives), fortified orange juice, fortified cereals, fortified yogurt, fortified tofu.
  7. Cheese:
    • Certain types of cheese, such as Swiss and cheddar, contain small amounts of vitamin D.
  8. Beef Liver:
    • Beef liver is a good source of vitamin D, but it’s important to consume it in moderation due to its high vitamin A content.
  9. Pork:
    • Pork products, such as pork chops and pork loin, can provide some vitamin D.
  10. Dairy Products:
    • Dairy products like milk, yogurt, and cheese may contain small amounts of vitamin D, especially if fortified.
  11. Almond Milk and Soy Milk (Fortified):
    • Many plant-based milk alternatives are fortified with vitamin D, making them a suitable option for those who are lactose intolerant or follow a vegan diet.

While these sources provide vitamin D, it’s often difficult to obtain sufficient vitamin D from diet alone, particularly for those with limited sun exposure. Therefore, many people rely on a combination of sunlight, diet, and supplements to meet their vitamin D needs, especially during winter months or in regions with limited sunlight. Always consult with a healthcare professional before starting any new supplement regimen.

Ready to Get Started?

  • COMING SOON:  Download a free Safe Foods Checklist.  This will help you select delicious gluten free options that you can count on to be safe for you and your family to consume.
  • COMING SOON:  Download a free Foods to Avoid list.  This guide will help you avoid the foods and ingredients that are not safe for you and your family to consume.
  • COMING SOON:  Download a free 3-Day Meal Plan.  This is perfect for anyone needing short-term emergency relief before adopting a long-term plan.


  • Time for more vitamin D. 2008 Sep 1. Harvard Health. [accessed 2023 Oct 13].
  • Vitamin D. [accessed 2023 Oct 13].
  • Vitamin D and cancer. 2023 May 25. National Cancer Institute. [accessed 2023 Oct 13].


Leave a Reply

Jamie with ZERO For Life

Welcome to!

My name is Jamie. My family and I know first hand what it's like to live with celiac disease and food allergies. Helping people like us with similar challenges take charge of their health and happiness is my undying passion. My focus is on providing you with both accurate health information that’s grounded in science and practical tools to help you successfully live a completely gluten free and/or allergen free lifestyle.

Social Media

Most Popular

Get The Latest Updates


For the latest recipes, locations, products, and more!