# data[].attributes.body
Beef liver
Cheese
Egg yolks
Oysters
Shrimps
Mushrooms
Milk

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- Absorb calcium from food and supplements, and maintain blood calcium
- Promotes bone growth

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Signs:
- Fatigue and tiredness
- Bone and back pain
- Impaired wound healing
- Muscle pain
- Weight gain
- Mood changes and irritability
Diseases:
- Rickets (soft bones)
- Osteoporosis
- Increased risk of death from CVD
- Cognitive impairment in older adults

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400–800 IU/day, or 10–20 micrograms

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1,000 to 2,000 IU per day of vitamin D from a supplement is generally safe

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1,000 to 2,000 IU per day of vitamin D from a supplement is generally safe

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through exposure to UV light on the skin. This is affected by the time of year (UV intensity stronger in summer than in winter), geographic location, skin colour, how much exposure to the sun you get, age, whether you are wearing sunscreen etc.

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Time of year influences vitD3 status and requirements
- Summer: 6-8mins of exposure to sunlight
- Winter: up to 40mins exposure to midday or mid-afternoon sun needed

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- Regulation of immune function
- Regulation of insulin secretion
- Control of cell proliferation
- Stimulation of cell differentiation