Vitamin D (ergocalciferol)

Who needs it?


Vitamin D helps you to have strong and healthy bones by keeping calcium in them.


Signs of deficiency

Joint pain and stiffness, back pain, tooth decay, muscle cramps, hair loss.

How much?

RDA (recommended daily intake) 5 mcg
OPN (optimal daily intake) 11 mcg


1250 mcg is a potentially toxic dose.

Recommended foods

Herring (22.5 mcg) , mackerel (17.5 mcg) , salmon (12.5 mcg) , oysters ( 3 mcg) , cottage cheese (2 mcg), eggs (1.75 mcg).


It is very useful to stay in the sun for a long time ( sunbathing ) , since vitamin D is produced in the skin under the influence of ultraviolet rays. For a good tan, vitamin D supplements are not needed for some time. Vitamins A, C and E protect vitamin D.


Lack of sun tan , fried food.

Patrick Holford" the new Bible of optimal nutrition " P. Publisher of book 481 (Medical Research and consultation center)