Vitamin D3

Vitamin D3 is necessary for strong bones and muscles.


It is needed to absorb calcium from the intestine to support healthy bones.

It reclaims the calcium secreted by our kidneys, which leads to less calcium being released from our bones.

Vitamin D3 also plays a role in supporting growth and maintenance of the skeleton and regulating calcium levels in the blood which helps with the maintenance of normal muscle function.

Vitamin D3 in our Diets

A limited number of foods contain small amounts of vitamin D3 such as egg yolks, liver, oily fish (salmon, tuna, mackerel, herring) and selected products are fortified with vitamin D3 (such as milk powder, margarine and cereal).

  • 1 salmon fillet - 142% of your RDA (28.4ug)
  • 1 cup fortified Yogurt – 16% of your RDA (3.2ug)
  • 1 egg – 6% of your RDA (1.1ug)
  • 1 pork chop – 10% RDA (2.1ug)
  • ¾ cup fortified breakfast cereal – 12% of your RDA (2.5ug)

Food does not provide an adequate amount of vitamin D3. Our bodies create vitamin D3 from direct sunlight on the skin when you are outside.

To maintain healthy blood levels, people with lighter skin should aim to get 10–30 minutes of midday sunlight, several times per week. People with darker skin may need a bit longer than this.


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