Vital laboratory package Total Plus includes 37 values and is an even more comprehensive health check for those who seek a deeper insight into their body’s well-being and greater opportunities to make better choices to improve their health.
Vitamin D – Recommendations, sources, reference values, and vitamin D deficiency
Vitamin D is stored in the body during summer, but its concentration decreases during the dark winter months.
Vitamin D
- Precursor of active vitamin D is formed in the skin.
- D2 vitamin is obtained solely from diet.
- It is highly individual whether the generally recommended dosage of 10 µg/day is sufficient to maintain an adequate level of vitamin D.
- If the vitamin D value is under 50 nmol/L, it indicates deficiency. Vitamin D deficiency increases the risk of bone fractures and osteoporosis.
Vitamin D
Vitamin D is an essential fat-soluble vitamin for vital human functions that must be obtained sufficiently.
In Sweden, vitamin D is stored in the body during summer, but its concentration decreases during the dark winter months, and the stores accumulated during the summer are not alone enough to maintain a sufficient concentration.
Benefits of vitamin D: What is vitamin D needed for?
Vitamin D has a comprehensive effect on our health:
- Vitamin D affects calcium absorption and bone health.
- Vitamin D is needed for immune defence.
- Vitamin D is needed for the prevention of osteoporosis.
- Vitamin D supports the health of the nervous system and the brain.
- Vitamin D may also play a role in many other functions of the body.
Absorption of vitamin D
The intake and absorption of vitamin D is individual. You can measure the level of vitamin D through a blood test. Compare the results you obtained in the laboratory test with the reference values and adjust the dosage of vitamin D supplement if necessary.
How can I get vitamin D?
Vitamin D is obtained from food, the sun and dietary supplements.
On average, Swedes do not get enough vitamin D because of our dark winter months. The precursor of active vitamin D is formed in the skin, then converted into its storage form in the liver. Next, it is further converted into active vitamin D in the kidneys. Our vitamin stores may not be fully restored even during the summer as we tend to use clothing to protect our skin from the harmful effects of the sun.
It may be difficult to get enough vitamin D through food. Vitamin D is naturally found in fish and mushrooms.
In Sweden, vitamin D supplementation is recommended during the darker months. Taking vitamin D supplements throughout the year may be necessary for other age groups as well.
Which foods contain vitamin D?
In addition to the sun, vitamin D is obtained from a few foods, such as fatty fish. Examples of other foods rich in vitamin D are:
- egg yolks
- cod liver oil
- margarine
- yoghurt
- some cheeses
Sources of vitamin D for vegans
Mushrooms are an example of great vitamin D sources for vegans. Try funnel chanterelles, chanterelles, false morels, boletuses, russulas and milk-caps. However, a vitamin D supplement is usually needed as well.
Reference values and recommended level for vitamin D
If the vitamin D value is under 50 nmol/L, it indicates deficiency. Vitamin D deficiency increases the risk of bone fractures and osteoporosis. Recommended level for patients with osteoporosis is 75–120 nmol/L.
The symbol nmol/L stands for nanomole per litre.
Reference levels may vary depending on the laboratory and the test analysis method.
Recommended intake of vitamin D
| Group/age | Recommended intake per day |
| Babies <2 years old | 10 microgram |
| Children and adults (2-75 years old) | 10 microgram |
| Adults with little or no sun exposure | 20 microgram |
| Adults > 75 years old | 20 microgram |
For certain groups, the National Food Agency also recommends dietary supplements with vitamin D, see the table below:
| Group | Recommended daily supplement of vitamin D |
| Everyone under 2 years old | 10 microgram |
| Children and adults who do not eat fish | 10 microgram |
| Children and adults who do not eat fortified foods | 10 microgram |
| Children and adults who do not eat fish or fortified foods | 10 microgram |
| Children and adults who wear clothing that covers the face, arms, and legs or are not outdoors in the sun during the summer | 10 microgram |
| Children and adults who wear clothing covering the face, arms, and legs or are not outdoors in the sun during the summer and also do not eat fish and vitamin D-enriched foods | 20 microgram |
| Everyone over 75 years old | 20 microgram |
What causes vitamin D deficiency?
Vitamin D deficiency occurs when we do not get enough vitamin D from food or sunlight. Deficiency may also be associated with a malfunction of an organ involved in the storage of the vitamin, such as the liver or kidneys.
Particular attention should be paid to the vitamin D intake of the following groups:
- Small children and pregnant mothers
- Persons who cannot stay in the sun
- Persons over 65 years of age
- Persons who are overweight
- Dark-skinned people in northern conditions. Dark skin has evolved to resist the influence of the sun in the equatorial region, but the influence of the sun is much weaker in the north.
- People with a nutrient malabsorption disorder.
- People who have had gastric bypass surgery
- People who are lactose intolerant
- Vegetarians and vegans
Is it possible to get too much vitamin D (vitamin D overdose)?
Usually, it is impossible to have too much vitamin D through the sun or diet. Taking vitamin D as a dietary supplement can sometimes lead to toxicity. However, this applies only to excessive and long-term use.
When vitamin D supplementation is used as recommended, there is no risk of toxicity. 100 micrograms is the upper limit of a safe daily dose for adults.
How can I get my vitamin D tested?
You can order the vitamin D as a single test from Vital’s online store. Add the desired products to the shopping cart and complete all the tests at once.
Vitamin D is included in the following test package:
- Vital laboratory package Total
- Vital laboratory package Total Plus
- Vital laboratory package Basic
- Vital laboratory package Sport Woman
- Vital laboratory package Sport Man
- Vital laboratory package Woman 50+
- Vital laboratory package Man 50+
FAQ
It is advisable to take vitamin D in the morning or during the day as it can enhance alertness and disrupt sleep if taken in the evening. Vitamin D helps the body absorb calcium, so taking it with a meal that contains calcium can enhance its effect. Especially during the winter months, when there is less sunlight, it is important to ensure adequate intake of vitamin D to maintain sufficient levels in the body.
The rise in vitamin D levels in the blood depends on several factors, such as dosage, individual metabolism, and sunlight exposure. Typically, a significant increase in blood vitamin D levels can be observed after a few weeks of regular use of vitamin D supplement.
The production of vitamin D in the skin begins when UVB rays from the sun hit the skin. This initiates a chemical reaction that converts 7-dehydrocholesterol in the skin into vitamin D. This process depends on the intensity of sunlight, skin pigmentation, and a decreasing ability to produce vitamin D with age.
Preventing osteoporosis includes healthy lifestyle choices such as adequate intake of calcium and vitamin D, regular weight-bearing exercise, and avoiding smoking and excessive alcohol consumption. Bone health can also be supported by regular bone density measurements for individuals in risk groups.
The effects of vitamin D can begin to appear within a few days, but the full health benefits and effects on the skeleton are usually only achieved after several weeks or months of regular use. Short-term effects may appear more quickly, such as improved mood and increased energy levels.
The recommended daily dose of vitamin D for adults varies depending on age, skin color, residential area, and season. Generally, the recommendation is 10 micrograms per day for young people and adults, and 20 micrograms per day for those over 75. For pregnant and breastfeeding women, the recommendation is 10 micrograms per day.
1290 kr
Vital laboratory package Total includes 29 values and is a great choice when you want to gain more thorough information about the well-being of your body.
490 kr
Vitamin D is considered to be one of the important health factors that we can personally influence. Vitamin D is a fat-soluble vitamin necessary for vital human functions and should be ingested in sufficient quantities.
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Article updated:
23 October 2024