Vitamin D

Other names: Cholecalciferol

Harm score: 2 (Derivatives of natural substances)

Vitamin D, also known as cholecalciferol, is a fat-soluble vitamin that is crucial to human health. In our bodies, it plays an important role in the absorption of calcium and phosphorus, two substances essential for the proper function of bones and teeth. Cholecalciferol also contributes to the normal functioning of the immune system and healthy nerves. A deficiency in the body can lead to a number of health problems, including rickets (a disorder of bone development in children), osteomalacia (softening of the bones in adults) or osteoporosis. In high doses, vitamin D can be toxic, so it is important to follow the recommended daily doses.

Vitamin D is made in the body with the help of sunlight, specifically UVB radiation. This is why it is often referred to as the "sunshine vitamin". Some foods are also natural sources of vitamin D, such as oily fish (salmon, sardines), liver, eggs, mushrooms and cottage cheese. However, it is found in relatively small amounts in the diet and is therefore often used in the form of dietary supplements, which are now available in a wide range of forms and doses. Cholecalciferol is also found in a number of food products to which it is added as a nutritional supplement, for example in some dairy products, baby food, cereals or margarines. The World Health Organisation recommends that foods should be fortified with vitamin D in regions where sunlight is scarce, such as the north of Europe.