There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN D

Calciferol
Fat soluble

Best plant food sources

Vegetables: mushrooms grown under UV light (store bought should say on the label)

Grains: fortified cereal fortified

Nuts/seeds: sunflower seeds

Other: sunlight, yeast

Function in the body

Supports immune system
Assists with cell growth
Assists with fetal development
Mediates inflammation
Supports nervous system
Needed for bone and teeth health
Helps with absorption of calcium and phosphorus

Health benefits

Can reduce the number of non-spinal fractures
Protects against colon, prostate and breast cancer

Symptoms of deficiency

Osteoporosis
Rickets
Unhealthy teeth

Groups at risk of being deficient

Breastfed infants
Older adults
People with dark skin
Obese people
People with inflammatory bowel disease
Vegans
People that are lactose intolerant or have a milk allergy

Other notes

The body uses sunlight to make vitamin D
If you live in northern climates, the sun is not enough. Factors to consider are amount of skin exposed, age, time of year, cloud cover, air pollution, sunscreen use, skin color
Vitamin D2 is plant-derived and usually vegan; D3 is typically derived from animals, but there are some options derived from lichen that are vegan