The body makes most of its vitamin D itself when sunlight falls on the skin.
At our latitudes, the sun is hardly strong enough for this from October to March. Food provides only small amounts; oily fish such as herring or salmon and eggs contain the most.
As a food supplement, vitamin D usually comes as vitamin D3 (cholecalciferol), in drops or capsules, often together with vitamin K2.
Vitamin D in brief
- Recommended per day: 20 µg (800 IU) if the body cannot make its own vitamin D (D-A-CH)
- Main source: sunlight on the skin
- From food: oily fish, eggs, small amounts in mushrooms
- Forms: drops, capsules, with or without K2
What vitamin D is needed for
The EU has authorised several health claims for vitamin D. Here is a selection in their exact wording:
Vitamin D contributes to the maintenance of normal bones.
Vitamin D contributes to the maintenance of normal teeth.
Vitamin D contributes to the maintenance of normal muscle function.
Vitamin D contributes to the normal function of the immune system.
Vitamin D contributes to normal blood calcium levels.
Vitamin D has a role in the process of cell division.
Good to know when taking it
With a meal containing fat: Vitamin D is fat-soluble. The body absorbs it better with a meal that contains some fat.
IU and µg: Labels state vitamin D in micrograms (µg) or international units (IU). 1 µg equals 40 IU.
Add up the amounts: Vitamin D is also found in multivitamins. Add all products together and stick to the recommended intake.
Count drops carefully: With drops, the amount depends on the number of drops. The product page shows how much one drop contains.
Viterna tipOptiolex Vitamin D3 & K2 Drops: Vitamin D3 and K2 in drop form from Optiolex in Styria. To the product
Frequently asked questions
More vitamins such as vitamin C, B12 and K can be found under Vitamins, all nutrient groups under Nutrients.
Note: Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose. Keep out of the reach of young children.