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, the vitamin is stored in the body during summer, but its concentration decreases during the dark winter months. The stores accumulated during the summer are not enough to maintain a sufficient concentration on its own.
What is vitamin D needed for?
The vitamin comprehensively affects our health and has multiple use cases.
Vitamin D..
- affects calcium absorption and bone health.
- is needed for immune defence.
- is needed for the prevention of osteoporosis.
- supports the health of the nervous system and the brain.
- may also play a role in many other functions of the body.
Absorption of vitamin D
The intake and absorption of 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 your supplements if necessary.
Reference levels may vary depending on the laboratory and the test analysis method.
How can I get vitamin D?
It is obtained from food, the sun and dietary supplements.
On average, Swedes do not get enough of the vitamin 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 a high enough intake of the vitamin through food. The vitamin is naturally found in fish and mushrooms.
Which foods contain vitamin D?
In addition to the sun, the vitamin 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 sources for vegans. Try funnel chanterelles, chanterelles, false morels, boletuses, russulas and milk-caps. However, a supplement is usually needed as well.
Reference values and recommended level for vitamin D
If the value is under 50 nmol/L, it indicates deficiency. 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 deficiency?
Deficiency occurs when we do not get a high enough 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?
Usually, it is impossible to have too high intake through the sun or diet. Taking a dietary supplement can sometimes lead to toxicity. However, this applies only to excessive and long-term use.
When 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 levels 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+
Oskar Nordlund, Medical Lead Physician
Oskar is a specialist in general medicine with extensive experience in interpreting and analyzing test results.
As the medical lead physician for Vital, Oskar ensures that all health checks and our doctors meet the high standards of expertise and reliability required.
In addition to his role at Vital, Oskar is also active in primary care within the Meliva healthcare group.
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.
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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.
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.
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ALAT – reference values and liver health
Alanine aminotransferase (ALAT) is an indicator of the well-being of the liver. It reacts to long-term alcohol use and fatty liver disease caused by excess weight, for example.
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Vitamin B12 – Sources and symptoms of deficiency
This article is about Vitamin B12 – Sources and symptoms of deficiency.
Vitamin B12, or cobalamin, enables the formation of hereditary factors, boosts metabolism, and ensures the health of the central nervous system.
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Folate (vitamin B9) is especially important for pregnant women
Lack of folate can cause, among other things, nervous system symptoms, growth retardation and megaloblastic anemia.
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Albumin reflects the body’s fluid balance
Albumin is produced in the liver and has two important functions: regulating the body’s fluid levels and transporting essential nutrients to the body’s tissues. Reduced levels of albumin can be seen in conditions such as physical inactivity and malnutrition.
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Ferritin, iron deficiency, and iron deficiency anemia: Symptoms, measurement, and treatment
Ferritin indicates the amount of iron stored in the body. Low ferritin level is a sign of low iron stores.
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Hemoglobin (Hb) – Measurement and reference values
When suspecting anemia, it is important to test the hemoglobin. Symptoms of iron deficiency anemia include paleness and fatigue.
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Article updated:
4 March 2025