This essential fat-soluble vitamin — which is vital for normal calcium metabolism, immunity, nervous system function, and bone density. Chronic deficiency puts you at risk for osteoporosis later in life. Make sure your diet shines with vitamin D (especially in the winter) to keep your bones healthy and reduce risks of cancer . Vitamin D has become the new superstar of the vitamin world. It was not so long ago that vitamin D was associated only with bone health and the prevention of rickets and osteoporosis. Over the past decade, the evidence that vitamin D plays a far greater role in health, has escalated. Research suggests that vitamin D may protect against numerous forms of cancer, heart disease, diabetes, multiple sclerosis, rheumatoid arthritis and gum disease. Vitamin D is unique relative to all other vitamins. It is a hormone which has receptors in cells throughout the body. We are just beginning to understand the critical roles this special nutrient plays in health and disease. It impacts body cells, bones, muscles, and other hormones, and it affects the nervous system and immune system. Vitamin D can be made by exposure to warm sunshine or other sources of UV light (UV lamps). Unfortunately, for many people, exposure to sunlight has dwindled to such an extent that our vitamin D production has been seriously compromised.
What You Need: Upper Limit Daily of 4,000 Iu. Target serum blood range is 30 – 80 ng. Check bloods at least once per year.
Sources: Supplementation needed for Raw vegans or also fortified raw nut milks. A great Supplement from herb is Vitamin D3 from Garden of Life. In the video below Dr Rhonda Patrick mentions that fish is a high source but it is absolutely very easy to maintain optimum levels on a vegan diet.
Lichen is the only vegan source of Vitamin D3. A lichen is not a single organism. Rather, it is a symbiosis between different organisms – a fungus and an alga or cyanobacterium. Cyanobacteria are sometimes still referred to as ‘blue-green algae’, though they are quite distinct from the algae. The non-fungal partner contains chlorophyll and is called the photobiont. Mushrooms are also considered a good source of vitamin d, however I would still suggest a good insurance policy of a regular supplementation or regular responsible full body exposure to sunshine.
Vitamin Conversion chart
Vitamin A: 1 IU is the biological equivalent of 0.3 mcg retinol, or of 0.6 mcg beta-carotene
Vitamin C: 1 IU is 50 mcg L-ascorbic acid
Vitamin D: 1 IU is the biological equivalent of 0.025 mcg cholecalciferol or ergocalciferol
Vitamin E: 1 IU is the biological equivalent of about 0.67 mg d-alpha-tocopherol, or 0.9 mg of dl-alpha-tocopherol.