What is Vitamin D?
Vitamin D is a fat-soluble vitamin that is essential for many bodily functions, including bone health, immune function, and muscle function. It is also involved in cell growth and development.
There are two main forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 is found in some foods, such as fortified milk and cereals, and vitamin D3 is produced by the body when the skin is exposed to sunlight.
The body needs vitamin D to absorb calcium, which is essential for building and maintaining strong bones. Vitamin D also helps regulate the immune system and muscle function.
Vitamin D deficiency is common, especially in people with darker skin, older adults, and people who live in northern climates. Symptoms of vitamin D deficiency can include fatigue, muscle weakness, bone pain, and frequent infections.
Here are some foods that are good sources of vitamin D:
- Fatty fish, such as salmon, tuna, and mackerel
- Cod liver oil
- Fortified milk and cereals
- Egg yolks
- Mushrooms
If you are concerned that you may have a vitamin D deficiency, talk to your doctor. They can recommend a blood test to check your levels and advise you on the best way to get enough vitamin D.
Here are some other things to keep in mind about vitamin D:
- The body can only produce vitamin D when the skin is exposed to sunlight. However, the amount of vitamin D produced by the skin decreases with age and with sunscreen use.
- Vitamin D supplements are available over-the-counter. However, it is important to talk to your doctor before taking any supplements, as too much vitamin D can be harmful.
How Much Vitamin D Do You Need?
Below are the values of Vitamin D recommended by NIH based on life stage.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 12 months | 10 mcg (400 IU) |
| Children 1–13 years | 15 mcg (600 IU) |
| Teens 14–18 years | 15 mcg (600 IU) |
| Adults 19–70 years | 15 mcg (600 IU) |
| Adults 71 years and older | 20 mcg (800 IU) |
| Pregnant and breastfeeding teens and women | 15 mcg (600 IU) |
Can You Take Too Much Vitamin D?
Yes, it is possible to take too much vitamin D. The recommended daily intake of vitamin D for adults is 15 micrograms (600 IU). Taking more than 4,000 IU of vitamin D per day can lead to vitamin D toxicity.
Vitamin D in Microgreens by Variety
These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and the values presented.
| Microgreens Variety | Daily Value by % per 100-grams |
|---|---|
| No value = | No data from reliable source |
| Amaranth | 0% |
| Arugula | 2% |
| Basil | 0% |
| Beet | 0% |
| Bok Choy | 0% |
| Borage | 0% |
| Broccoli | 0% |
| Brussel Sprouts | 0% |
| Buckwheat | 0% |
| Cabbage | 0 to 1% |
| Carrot | 0% |
| Cauliflower | 0% |
| Celery | 0% |
| Chervil | 0% |
| Chives, Garlic | 0% |
| Cilantro | 0% |
| Cress, Upland | 0% |
| Dill | 0% |
| Endive | 0% |
| Fennel | 0% |
| Fenugreek | 0% |
| Kale | 0% |
| Kohlrabi | 0% |
| Leek | 0% |
| Lettuce | 0% |
| Lovage | 0% |
| Mustard | 0% |
| Nasturtium | 0% |
| Onions | 0% |
| Parsley | 0% |
| Pea | 0% |
| Radish | 0% |
| Shungiku | 0% |
| Sorrel | 0% |
| Spinach | 0% |
| Sunflower | 0% |
| Swiss Chard | 0% |
| Tat Soi | 0% |
| Tokyo Bekana | 0% |
| Turnip | 0% |
For More Information on Vitamin D
Click here for more information on Vitamin D from the National Institute of Health.
