Vitamin D3

Definition

Essential nutrient regulating intestinal calcium absorption and phosphorus-calcium metabolism.

How it works

Increases intestinal permeability to calcium, allowing optimal absorption. Regulates phosphorus-calcium balance and stimulates osteoblast activity. Produced naturally by the body in response to sufficient sunlight, but diet remains an important source.

Role

Facilitates calcium absorption and regulates phosphorus-calcium metabolism for bone health.

Examples

• Salmon, Mackerel, Eggs, Mushrooms, Fortified milk, Liver, Cod liver oil

Recommendations

Consume 15-20 μg (600-800 IU) daily with regular sun exposure. Consider supplementing during winter or at high latitudes. Combine vitamin D with calcium for optimal efficacy.

Key takeaway

Vitamin D is essential for bone health, pairing with calcium for durable bone structure.

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