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Vitamin

Vitamin D (Calciferol)

Recommended Daily Allowance: 600–800 IU

Vitamin D is the "sunshine vitamin". Synthesized in the skin under UV rays. Critical for bones and immunity.

✅ Health Benefits

  • Calcium and phosphorus absorption
  • Bone and dental strength
  • Immune modulation
  • Depression prevention
  • Muscle health

⚠️ Deficiency Signs

  • Rickets in children
  • Osteoporosis in adults
  • Muscle weakness
  • Frequent infections
  • Depression, especially in winter

🛑 Excess

  • Hypercalcemia (kidney stones)
  • Nausea, vomiting
  • Vascular calcification

🏆 Top Sources in NeuroDiet Database

Mackerel (150g)
150g
525 IU
Trout baked (150g)
150g
450 IU
Trout (150g)
150g
450 IU
Canned mackerel (100g)
100g
350 IU
Herring (150g)
150g
300 IU
Prostokvashino milk 3.2% (250ml)
250ml
250 IU
Milk 1.5% (250ml)
250ml
250 IU
Smoked salmon (50g)
50g
200 IU
Eggs Benedict (200g)
200g
160 IU
Tuna steak (150g)
150g
120 IU

💡 Interesting Facts

  • 80% of Russians are vitamin D deficient
  • 15 minutes of sun = ~10,000 IU
  • Fatty fish, eggs, cod liver are food sources
  • In Russia, supplements are recommended from October to April

Other Nutrients

🥕 Vitamin A (Retinol) 🍊 Vitamin C (Ascorbic Acid) 🥜 Vitamin E (Tocopherol) 🥬 Vitamin K 🌾 Vitamin B1 (Thiamin) 🥩 Vitamin B12 (Cobalamin)

Track Vitamin D (Calciferol) with NeuroDiet

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