What is the importance of Vitamin D and some food sources?

Vitamin D is a fat-soluble vitamin that helps in the absorption of calcium and phosphate to the body and hence very important for healthy bone, teeth & muscles. Deficiency of vit-D can hence cause bone deformities among children and bone pain (osteomalacia) among adults.

There are 2 major types of Vitamin D – Vitamin D2 (Ergocalciferol) & Vitamin D3 (Cholecalciferol).

VitD2 is seen in plant-based products such as mushroom, while VitD3 is seen in animal products such as liver, egg, fatty fish, etc. Our body (skin) can also produce Vit-D3 by itself, from cholesterol, when exposed to sunlight (ultraviolet B radiation).

Vitamin D3 is more effective at improving Vitamin D Status and hence most of the dietary supplements and Vitamin D tablets contain Cholecalciferol. It is also seen along with most of the Calcium supplements to facilitate the absorption of calcium into the body. Excess of vitamin D can, however, create excess calcium deposits (hypercalcemia) and kidney diseases