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