Cholecalciferol (vitamin D3) is essential for strong bones, a robust immune system, mental health, muscle function, cardiovascular health, healing and recovery, and overall well-being.
Unlike other vitamins, it may be created by the body when exposed to sunlight.
However, dietary sources become essential if exposure to sunshine is restricted.
Vitamin D3 Recommended Dietary Allowance (Daily Intake)
| Age Group | NIH (USA) RDA | ICMR (India) RDA |
| Infants (0-12 months) | 400 IU (10 mcg) | 400 IU (10 mcg) |
| Children (1-18 years) | 600 IU (15 mcg) | 600 IU (15 mcg) |
| Adults (19-70 years) | 600 IU (15 mcg) | 600 IU (15 mcg) |
| Seniors (70+ years) | 800 IU (20 mcg) | 800 IU (20 mcg) |
| Pregnant & Lactating Women | 600 IU (15 mcg) | 600 IU (15 mcg) |
Top Vitamin D3 Sources :
1. The Best Natural Source: Sunlight Direct sunshine is the most efficient source of vitamin D3. Depending on your region and skin tone, 10 to 30 minutes in the sun can greatly increase your levels.
2. Fatty Fish
The best dietary sources of vitamin D3 are cold-water fish:
Particularly wild-caught salmon Tuna with Mackerel and Sardines. Cod liver oil is an excellent source of vitamin D3, providing more than 100% of the daily required amount in just one tablespoon.
3. Fortified Foods :
Vitamin D3 is added to a variety of meals, including:
Plant-based and dairy fortified milk, as well as breakfast cereals and Orange juices.
4. Eggs and mushrooms :
Vitamin D3 can be obtained easily and naturally from egg yolks, with larger levels seen in pasture-raised or free-range eggs. One excellent plant-based source of vitamin D2 that still maintains overall vitamin D levels is mushrooms, particularly those that are exposed to UV light.
Additional sources of vitamin D3 include cheese and beef liver, both of which provide trace quantities.
Key Takeaway
Although fatty salmon, cod liver oil, and fortified meals can help maintain healthy levels, sunlight is still the best natural source of vitamin D3.
Consider dietary sources or supplements if you don’t get much sun exposure.
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