Vitamin D is stored in the body during summer, but its concentration decreases during the dark winter months.
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.
Vitamin D has a comprehensive effect on our health:
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.
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.
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:
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.
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.
| 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 |
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:
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.
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.
No sampling fee for orders over 390 kr! A sampling fee of 200 kr will be added to smaller orders.
Vitamin D is included in the following test package:
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.
Vital laboratory package Energy includes 21 values that provide insight into your health. You will receive answers on, among other things, iron, thyroid, and vitamins.
You can add individual tests to the pre-made laboratory packages or design your own set of tests.
Choose one of our pre-made test packages. All our tests can be done without a referral from a doctor.
This page contains the most frequently asked questions and answers.
Article updated:
27 March 2024
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