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Vitamin D3, also known as cholecalciferol, is a fat-soluble vitamin essential for calcium absorption and bone health. While it is primarily synthesized in the skin upon sunlight exposure, dietary sources play a crucial role, especially in individuals with limited sun exposure.
Importance: Vitamin D3 is vital for maintaining strong bones and teeth by aiding calcium and phosphorus absorption. It supports immune function, reduces inflammation, and contributes to overall well-being. Deficiency can lead to rickets in children and osteomalacia in adults.
Daily Need: Infants (0-12 months): 400 IU Children and Adults (1-70 years): 600 IU Older Adults (70+ years): 800 IU Pregnant and Lactating Women: 600 IU Rich Vegetarian Sources: Fortified plant-based milk (e.g., almond, soy, or oat milk) Fortified orange juice Fortified breakfast cereals Mushrooms exposed to sunlight (e.g., shiitake, maitake)
Fortified: tofu Supplements (plant-based Vitamin D3 derived from lichen) Combining dietary sources with safe sunlight exposure ensures optimal Vitamin D3 levels. In cases of deficiency, consult a healthcare provider for supplements.