This is a fat-soluble vitamin which actually encompasses a group of related substances, including ergocalciferol (also known as vitamin D2) and cholecalciferol (vitamin D3) which play several important roles in the body. Vitamin D helps regulate the balance of calcium and phosphate, helps form bones and teeth, and aids the absorption of calcium from the intestine.
The body needs only small amounts of vitamin D, which can be provided by a balanced diet and normal exposure to sunlight. A deficiency of vitamin D may lead to low blood levels of calcium and phosphate, which results in a softening of the bones. In children this condition is known as rickets— in adults, it is called osteomalacia.
The best dietary source of vitamin D is fortified milk. Other good sources include butter, cheese, margarine, oily fish, liver, eggs, fortified cereals and breads, and cod liver oil. Normal exposure to sunlight is the non-dietary source. The recommended dietary allowance of vitamin D is 5 to 10 mcg.
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