Diabetes expert explains the importance of vitamin D
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Vitamin D helps keep bones, teeth and muscles healthy by regulating the amount of calcium and phosphate in the body. The body creates vitamin D from direct sunlight on the skin when outdoors, but this means between October and early March, with colder weather and shorter daylight hours, people can risk not getting enough. During these months, the Department of Health recommends taking a daily supplement of vitamin D throughout the year. But what happens if you get too much vitamin D, and what symptoms can indicate this?
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Vitamin D helps the body absorb calcium, but if vitamin D is taken excessively, blood calcium can reach levels that can cause unpleasant and potentially dangerous symptoms
Vitamin D warning: There are three signs you may have had too much of the "sunshine vitamin" (Image: GETTY)
If too much calcium builds up in the body, bones can weaken and damage can be caused to the kidneys and the heart.
The NHS advises: "Taking too much vitamin D supplements over a long period of time can cause too much calcium to build up in the body (hypercalcaemia). This can weaken the bones and damage the kidneys and the heart.
"If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.
"Don't take more than 100 micrograms of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and elderly, and children aged 11 to 17 years.
"Children aged one to 10 years shouldn't have more than 50 micrograms a day. Infants under 12 months shouldn't have more than 15 micrograms a day.
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Vitamin D warning: Some people may consider taking supplements during the winter months (Image: GETTY)
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"Some people have medical conditions that mean they may not be able to safely take as much. If in doubt, you should consult your doctor.
"If your doctor has recommended you take a different amount of vitamin D, you should follow their advice."
It's important to note you cannot overdose on vitamin D through exposure to sunlight.
Vitamin D can also be found in a small number of foods, including oily fish, red meat, liver, egg yolks and fortified foods such as most fat spreads and some breakfast cereals.
If a person is lacking vitamin D they may experience a certain sign in their head.
Vitamin D is important for maintaining a healthy body, primarily because it helps you fully maximize your body's absorption and utilization of calcium, an important mineral that we all need. When paired with calcium, vitamin D helps regulate bone remodeling and growth, ensuring healthy, strong bones. Vitamin D can also help protect older adults from osteoporosis, which occurs due to excess bone loss from aging.
Furthermore, this nutrient boosts your immune system and reduces inflammation within your body, potentially warding off future medical conditions in the process. It also plays a vital role in cell growth, neuromuscular functions and protein encoding. Studies have shown that a regular, healthy vitamin D intake can also serve as an antidepressant and make people feel generally happier. But that's not all you'll want to know about vitamin D.
Sources of Vitamin D
Vitamin D is naturally found in certain foods and now appears in many more foods that have been fortified with added nutrients. The best sources of naturally occurring vitamin D are oily fish such as salmon, tuna, cod, sardines and mackerel. Fish liver oils are another good source of vitamin D. Small amounts of the nutrient are present in beef liver, cheese, egg yolks and mushrooms.
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Commonly, vitamin D-fortified foods include whole milk, orange juice, margarine and breakfast cereals. It's important to look at the label and nutrition facts to verify that vitamin D is in a particular food you're considering. Because dairy products are often fortified with vitamin D, lactose intolerant or vegan individuals should keep an eye on their diets to ensure they get enough of the vitamin.
Sun exposure is another method of naturally obtaining vitamin D, as our bodies can create their own vitamin D upon exposure to ultraviolet (UV) rays from the sun. However, it's difficult to gauge exactly how much sun exposure can generate sufficient vitamin D, as overexposure can be harmful, too. UV rays are also known to trigger free radicals, which can lead to skin cancer if left unchecked.
It's been suggested that getting approximately 15 minutes of sun exposure between 10 a.m. and 3 p.m. at least twice a week to your face, arms, legs or back will help your body synthesize enough vitamin D. It's important to note that you can't cover the exposed area of your body with sunscreen if you choose to get vitamin D naturally. The SPF blocks UV rays and can hinder your body's ability to create vitamin D. If you're in the shade or behind a window, the rays will not get through. If the climate where you live is primarily cloudy, it's important to get your recommended amount of vitamin D via other means.
Dietary supplements are also an excellent way of obtaining vitamin D. Supplements come in two forms: vitamin D3 (cholecalciferol), which is identical to the form your body makes when exposed to sunlight, and vitamin D2 (ergocalciferol), which differs slightly from D3 in its chemical side-chain structure. There's some evidence that vitamin D3 increases and maintains overall levels slightly better than vitamin D2.
Side Effects of a Vitamin D Deficiency
Vitamin D deficiency occurs when you don't adequately absorb the nutrient or when your kidneys can't convert the nutrient to its active form. This deficiency can result in medical conditions, two of which are called rickets and osteomalacia.
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Rickets, a disease characterized by a failure of bone tissues to get enough minerals, can result in abnormal, soft bones and skeletal deformities. It's most common in children. Fortunately, it isn't permanent, and kids can consume as few as 1 to 3 teaspoons of cod liver oil a day to reverse the condition.
With the help of fortified foods today, rickets is almost obsolete in the United States. Osteomalacia, characterized by soft and weak bones, is usually present in adults. It's commonly treated with an intense regimen of vitamin D replacement under the care of a physician.
Vitamin D and Other Health Conditions
Vitamin D deficiency has been linked to cardiovascular disease, and people with lower levels of vitamin D appear to be at an increased risk of having a heart attack or stroke. However, the exact relationship isn't clear, and there appears to be no benefit to cardiovascular risk in taking a vitamin D supplement.
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Research is also ongoing to find if there's a link between vitamin D and multiple sclerosis (MS). It appears that vitamin D deficiency is linked to the development of MS, and people with MS and higher levels of vitamin D appear to have reduced disease activity.
Low vitamin D has been linked to an increased risk of contracting respiratory illnesses such as influenza A. It appears that people with low vitamin D levels are at greater risk of severe novel coronavirus (COVID-19) infection. It's not clear yet if routine vitamin D supplementation would reduce this risk.
Because vitamin D is a fat-soluble substance, it can stay in your body for several days. Thus, vitamin D poisoning is possible if you supplement too much vitamin D over a period of a few months. Symptoms of vitamin D overdose include dehydration, vomiting, decreased appetite, irritability, constipation and fatigue. If left unaddressed, vitamin D poisoning can lead to anorexia, over-calcification of the bones and internal organs, kidney stones and hypertension (high blood pressure). It's important to note that vitamin D poisoning usually only occurs with excessive intake of dietary supplements. It's highly unlikely to occur as a result of normal dietary intake and sun exposure.
Daily Dosage Recommendations
The recommended dietary allowances for vitamin D vary depending on your age and other health and life circumstances, such as pregnancy. For infants under 12 months, the recommended intake is 400 international units (IU) or 10 micrograms (mcg). For individuals under 70 years old, the recommended intake is 600IU (15mcg). For individuals over 70 years old, the intake increases to 800IU (20mcg).
– Recommendations for taking vitamin D supplements
– Why Can't Vegans Take Some Supplements?
– Is Vitamin D3 Vegan?
More than half a million people in the UK define themselves as vegans, and it's a lifestyle that more and more people adopt every day for a range of motivations, whether it's environmental, health-based or animal welfare related.
Vegans refrain from eating or using animal-based products including meat, fish, dairy and eggs. Those on a vegan diet have to ensure that they get the nutrients typically found in these products from other sources.
Is it Healthy To Adopt a Vegan Diet?
Given the increasing popularity of veganism there must be an appeal to adopting this lifestyle, but it's difficult to claim that it's a healthier choice for everyone given we all have different health and dietary requirements. It's worth noting that a vegan diet has beenshown to lower cholesterol, so may be recommended to people with diabetes, heart conditions and/or weight issues.
However, your diet isn't automatically healthier just by cutting out animal-based products. A common concern around vegan diets is whether you can still get your essential intake of vitamins and minerals.
TheNHS advises that a well-planned vegan diet should be enough to provide us with all the nutrients our bodies need, at any stage of our lives. However, they also advise that improper planning could mean you miss out on essential vitamins and minerals. Here are some nutrients that may be lacking in a poorly planned vegan diet:
Vitamin B12
Vitamin D
Omega 3
Iodine
Iron
Calcium
Zinc
In the case of vitamin D for example, food sources include offal, liver and fatty fish, like tuna, mackerel and salmon. Milk and cheese also contain both vitamin D and calcium; another essential mineral that can be difficult for vegans to intake through diet. It's also important to be aware that some foods that would otherwise be considered vegan – such as breakfast cereals – are fortified with non-vegan vitamin D.
For more information regarding food and vitamin D check out thisBDA Food Fact Sheet.
What are the recommendations for taking vitamin D supplements?
Vitamin D supplementation is recommended for all adults in the UK, regardless of their diet, especially in autumn and winter months. This is because it can be difficult to obtain that amount of vitamin D from consuming foods naturally containing or fortified with vitamin D.
Public Health England advises that 10 micrograms of vitamin D is required to maintain healthy muscles, bones and teeth. The advice given is based on recommendations of the Scientific Advisory Committee on Nutrition (SACN) after its review of the evidence onvitamin D and health.
Why Can't Vegans Take Some Supplements?
Many supplements are in fact made using animal-based products. Lactose, a form of sugar found in milk, is commonly used as a bulking agent or in the film coating of tablets. This is the case not just with dietary supplements but with many tablet-based medications.
Is Vitamin D3 Vegan?
It is important to be aware that some types of vitamin D are not vegan-friendly. Almost all vitamin D3 supplements are made from cholecalciferol derived from lanolin, which is extracted from sheep's wool. SunVit-D3 has just developed a new range of vegan products that use plant-based cholecalciferol – you can find out morehere.
If you are unsure about your intake of vitamin D then talk to your Health Practitioner.
If you plan your diet well and take the time to understand what makes up a healthy and balanced vegan lifestyle, you can get all the nutrients your body needs to be healthy without the need for supplements. You should always ask your health practitioner for advice before taking any supplement, especially if you are pregnant or breastfeeding.
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Vitamin D is essential for a range of bodily functions. Dietary sources provide some vitamin D, but most comes from exposure to sunlight. After the body takes in vitamin D, it needs to convert it to its active form.
Deficiencies can arise if a person does not take in enough vitamin D or their skin has an impaired ability to synthesize it from the sun. A person can also become deficient if the body is not able to absorb the vitamin or convert it to its active form in the liver and kidneys.
Low vitamin D levels can lead to a range of problems, especially relating to the bones and muscles.
Some people have an annual blood test to check for a vitamin D deficiency. The result will show serum vitamin D levels in nanomoles/liter (nmol/l). Healthy levels of serum vitamin D are between 50 nmol/l and 125 nmol/l.
In this article, we look at how to detect the signs of vitamin D deficiency and how to treat it.
Share on PinterestA person may experience vitamin D deficiency if they do not get exposure to enough sunlight.
Vitamin D is a fat-soluble vitamin that the body produces when the skin gets exposed to sunlight.
It is present in a small number of foods, including fortified products.
When vitamin D enters the body, it is not in an active form.
To use it, the body needs to convert it to an active form called 25-hydroxyvitamin D [25(OH)D] or calcidiol.
How much is a deficiency?
The results of a serum vitamin D blood test may show the following:
Too high and possibly harmful: 125 nmol/l or more
Sufficient: 50–125 nmol/l
At risk of inadequacy: 30–49 nmol/l
At risk of deficiency: 30 nmol/l or less
Functions of vitamin D
Vitamin D has many important functions, including:
supporting bone health by enabling the absorption of calcium
promoting muscle health
modulating the immune system
aiding cell growth
reducing inflammation, which helps prevent diseases such as rheumatoid arthritis and psoriasis
regulating blood pressure and supporting cardiovascular health
Low vitamin D and diabetes
Some experts have suggested that vitamin D may help prevent type 2 diabetes.
However, in a 2019 study, 2,423 people at risk of type 2 diabetes took either a vitamin D supplement of 4,000 international units (IU) a day or a placebo.
Vitamin D levels increased in those who took the supplement. However, taking the supplement did not appear to reduce the risk of diabetes developing.
Learn more about the health benefits of vitamin D.
Vitamin D deficiency can happen when a person:
does not consume enough vitamin D
is unable to absorb or metabolize the vitamin D
does not spend enough time in ultraviolet B (UVB) sunlight
Risk factors
Share on PinterestA person's diet may contribute to vitamin D deficiency.
Various factors can increase the risk of a deficiency.
Diet: People who do not eat enough vitamin D-rich foods, including fortified dairy products and cereals, may have low levels of vitamin D.
Lifestyle factors: Some people spend little time outdoors due to work, ill health, a lack of outdoor space in their neighborhood, or other factors. These people have less opportunity to expose their skin to sunlight. Those who wear clothes that cover all of their body, whether to protect it from the sun or for cultural or religious reasons, may also have a higher risk of a deficiency.
The Office of Dietary Supplements (ODS) recommend that people who use a lot of sunscreen or wear clothing that covers the body should include sources of vitamin D in their diet.
Geographical factors: People living in certain parts of the word — Northern Canada and Alaska, for example — may have less access to the sun's UVB rays, especially in winter. People who live in a hot climate may also be at risk, as they often try to avoid the heat and strong sunlight by staying indoors.
Pollution: Particles in the air can block UVB rays and prevent them from reaching the skin. People who live in highly polluted areas may also be more likely to avoid spending time outside.
Absorption problems: Crohn's disease, celiac disease, and other conditions can affect how the intestines absorb nutrients, including vitamin D.
Medications: Some drugs reduce the body's ability to absorb or synthesize vitamin D. These include steroids and some drugs for lowering cholesterol, among others.
Smoking: Levels of deficiency appear to be higher among smokers. Some experts have suggested that smoking may affect the gene that activates the production of vitamin D-3 in the body.
Obesity: Research has found lower vitamin D levels in people with obesity, or a body mass index (BMI) of 30 or more. This link may be stem from the ways in which body fat affects vitamin D absorption. Some people with obesity may spend less time outdoors due to mobility issues. Those who have undergone bariatric surgery may also have absorption problems. Conversely, people whose BMI of 25–29.9 classified them as overweight appeared to have a lower risk of a deficiency than those who were not overweight. The authors suggest that dietary factors are responsible for this difference.
Skin type: People with darker skin need more sunlight exposure to produce vitamin D than those with lighter skin. People with pale skin or a history of skin cancer may avoid sun exposure to protect their skin from damage.
Age: The ability to convert vitamin D to calcitriol may decline with age due to decreased kidney function. As a result, calcium absorption will fall.
Kidney and liver health: People with liver disease and kidney disease tend to have lower vitamin D levels. These diseases can affect the body's ability to synthesize vitamin D or turn it into its active form.
Pregnancy: The need for vitamin D may increase during pregnancy, but experts remain unsure whether supplements are a good idea. The authors of a 2019 Cochrane review concluded that taking supplements during pregnancy may reduce the risk of preeclampsia, gestational diabetes, low birth weight, and severe bleeding after delivery. However, it may also increase the risk of preterm birth, which is birth before 37 weeks. The authors called for further research.
Breastfeeding infants: Human milk is low in vitamin D, which means that breastfeeding infants are at risk of a deficiency. The Centers for Disease Control and Prevention (CDC) recommend giving a vitamin D supplement to all breastfeeding infants from the first few days of life until they consume 1 l or more of formula milk each day. Supplementation becomes unnecessary at this point because formula milk contains added vitamin D.
Groups with a higher risk
A major study in the United States from 2001–2006 found that 24% of the population were at risk of low vitamin D levels, while 8% were at risk of a deficiency. On the other hand, 1% of the population had levels of vitamin D that were so high that they could be harmful.
In 2019, experts published a report on data from 2011–2012. They looked at how vitamin D deficiencies affect specific populations in the U.S. The findings suggested that African American adults have the highest risk of a deficiency, followed by Hispanic people.
A vitamin D deficiency may produce no symptoms, or symptoms may take several years to appear. However, it may increase the risk of long term health problems.
In time, low levels of vitamin D can lead to:
Osteoporosis: The bones become thin or brittle. The first sign may be a bone breaking easily as a result of minor trauma. It often affects older people.
Osteomalacia: This can affect children. The bones become soft, resulting in bone deformities, short stature, dental problems, fragile bones, and pain when walking.
Researchers are looking into whether other symptoms or conditions, such as depression, bone pain, and weakness, may result from low vitamin D levels.
Can low vitamin D levels lead to hair loss? Find out here.
An individual's specific need for vitamin D will depend on various factors, including their age, UVB exposure, diet, and health status.
If a blood test shows that a person has or is at risk of a vitamin D deficiency, the doctor is likely to advise them to increase their intake.
The ODS recommend the following intake each day:
0–12 months: 400 IU (10 micrograms [mcg])
1–70 years: 600 IU (15 mcg)
71 years and over: 800 IU (20 mcg)
However, it is not possible to measure how much vitamin D a person obtains from sunlight.
Individuals should talk to their doctor about their vitamin D needs and how to increase their intake.
Supplements
Some people may need to take supplements, but it is best to talk to a doctor before doing so, as some can have adverse effects. The doctor will also provide advice on a suitable dosage.
Vitamin D supplements are available for purchase online.
Foods sources of vitamin D
Good dietary sources of vitamin D include:
oily fish, such as mackerel or salmon
beef liver
cheese
mushrooms
egg yolks
fortified foods, including some breakfast cereals, orange juice, milk, soy drinks, and margarine
What are the best dietary sources of vitamin D? Learn more here.
Exposure to natural sunlight
Share on PinterestShort periods spent outdoors can boost vitamin D levels.
Sunlight is important for boosting vitamin D, but inappropriate sun exposure increases the risk of skin cancer.
For safe exposure to sunlight, a person should spend a short time outdoors each day without sunscreen and with their forearms, hands, or lower legs exposed to the sun.
When to do this and for how long will depend on the time of year, geographical location, and other factors.
People should ask their doctor about safe ways to increase sunlight exposure, especially if they have fair skin or conditions that affect the skin, such as psoriasis.
How can you get more vitamin D from the sun? Get some tips here.
The best ways to prevent a vitamin D deficiency are to eat foods that are rich in this nutrient and to spend some time outside each day.
Some tips for avoiding a deficiency include:
Maintaining a healthy body weight: Cycling or walking can provide both exercise and exposure to sunlight.
Treating medical conditions: People with health conditions that affect the absorption of nutrients may find that treating the underlying condition helps boost their levels of certain nutrients, including vitamin D.
Being proactive about preventive health: People with a family history of osteoporosis or vitamin D deficiency may wish to consider speaking to their doctor about screening.
Most people can obtain the vitamin D they need from the diet and exposure to sunlight.
Anyone who is worried about their intake of vitamin D or experiences any of the symptoms of a deficiency should speak to a doctor.
Young woman at the window enjoying the sunshine. sun-window-vitamin-d
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If you don't spend enough time in the sun or if your body has trouble absorbing vitamin D, you may not get enough. Here are 12 ways to ensure adequate intake.
Why is vitamin D so important?
Calcium gets most of the credit for maintaining strong, healthy bones, but vitamin D is also a key player in bone health."You can have all the calcium in the world, [but] it doesn't get absorbed into your bones" without vitamin D, Donald Ford, MD, a family medicine physician at Cleveland Clinic, tells Health. That's vitamin D's job—without it, the calcium you get from yogurt, cheese, and even vegetables like broccoli wouldn't get absorbed, and ultimately wouldn't do much in terms of keeping your bones strong. Vitamin D can also help prevent against osteoporosis, which makes your bones brittle, and a vitamin D deficiency can contribute to a "gradual loss of strength of bones over time," Dr. Ford says.As far as a daily dosage of vitamin D goes, "the Institute of Medicine recommends 600-1000 IU of Vitamin D daily to meet 95% of the populations' needs," says Tania Elliott, MD, an instructor of clinical medicine at NYU Langone. (FYI: IU stands for international units, which is what vitamin D is measured in, rather than grams or milligrams.) Luckily, there are plenty of (easy) ways to get the recommended amount each day—here's how.
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Sunlight
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Sunlight spurs the body to make vitamin D, but it's important to keep in mind that exposure to the sun comes with a risk of developing skin cancer. Luckily, just a small amount of sunlight during the day can help with vitamin D levels.
"If you're going to get it from the sun, about 20 to 25 minutes of exposure is helpful," says Stephen Honig, MD, director of the Osteoporosis Center at the Hospital for Joint Diseases, in New York City. (As always, though, make sure you're protecting your skin from harmful rays when you're getting your daily vitamin D intake.)
The sun is less likely to provide your daily needs at higher latitudes, in the winter, or if you're older or dark skinned (skin pigment blocks light and the process is less efficient with age). And FYI: Light through a window won't work (though you should still wear sunscreen inside due to exposure to UVA rays).
RELATED: 5 Things You Need to Know About Vitamin D Deficiency
Fatty fish
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Different types of fish are excellent sources of vitamin D, says Dr. Ford. You should look to fattier fishes, specifically, if you're trying to work more vitamin D into your diet, he adds. "Vitamin D is present in the ones we think of as oily [or] fatty," he explains.
Three ounces of cooked rainbow trout have 645 IUs of vitamin D, according to the National Institutes of Health. Additionally, the same amount of cooked salmon has 570 IUs. Sardines, tuna fish, and cod liver oil also have vitamin D.
Also important: When you add more fish into your diet, you're also getting an extra dose of heart-healthy omega-3 fatty acids.
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Canned tuna fish
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Fresh fish aren't the only way to boost your vitamin D intake; you can get vitamin D from a can, too.
Canned tuna fish and canned sardines both contain vitamin D, and are usually less expensive than fresh fish. Plus, a longer shelf life makes the canned products easy to stock up on and use at your leisure. Canned light tuna has the most vitamin D—about 150 IUs per 4 ounces—while canned albacore tuna has about 50 IUs per 4 ounces, and canned sardines have a little more than 40 IUs per two sardines.
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Certain mushrooms
Fresh mixed forest mushrooms on the blue background, top view.
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"Believe it or not, mushrooms can be treated with UV light which fortifies them with Vitamin D," says Dr. Elliott—that's because, like humans, mushrooms also have the capacity to produce vitamin D. (Mushrooms, however, are usually grown in dark environments, which is why they must be treated with UV light for exposure.)
Still, certain mushrooms can still be a beneficial source of vitamin D. Check to see if vitamin D–rich 'shrooms, like Dole's portobello mushrooms, are available at a store near you. They're perfect for vegetarians looking for plant-based foods that contain the vitamin. Dole's portobellos will give you 400 IUs of vitamin D per 3-ounce serving (about 1 cup of diced mushrooms).
RELATED: Vitamin D: Why You Need This Vitamin Now
Fortified milk
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Almost all types of cow's milk in the U.S. are fortified with vitamin D, but ice cream and cheese are not.
In general, an 8-ounce glass of milk contains at least 100 IUs of vitamin D, and a 6-ounce serving of yogurt contains 80 IUs, but the amount can be higher (or lower) depending on how much is added.
Some soy and rice milks are fortified with about the same amount, but check the label since not all contain vitamin D.
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Some types of orange juice
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Not a dairy fan? No problem. You can get vitamin D from fortified orange juice.
One 8-ounce glass of fortified juice usually has around 100 IUs of vitamin D, but the amount varies from brand to brand. Not all brands are fortified, so check the label.
Two fortified brands, Florida Natural Orange Juice and Minute Maid Kids+ Orange Juice, contain 100 IUs per 8-ounce serving.
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Some people also turn to supplements to increase their vitamin D intake, but whether that's necessary for most people "is a big area of controversy in medicine," says Dr. Ford.
Many people get their blood tested for having a vitamin D deficiency, but that's not always a necessity. "Unless there are specific reasons for concern, there's not general recommendation for testing and screening," says Dr. Ford. And even if you do get tested, the results might not be accurate. "Vitamin D testing is not necessary for most people, and that's because there really isn't a reliable test or acceptable reference range—that's why it seems like everyone these days has a low vitamin D level," says Dr. Elliott.
In short, if you're worried about your vitamin D levels, you might want to consider spending the recommended amount of time in the sun and adding more fatty fish to your diet before adding another supplement to your daily medicine routine. But, as always, if you're concerned about your bone health, check in with your primary care provider to make sure you're doing everything possible to stay healthy, and to see if vitamin D supplements could help.
RELATED: High Vitamin D Levels Are Linked to Better Exercise Capacity
Egg yolks
eggs
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Eggs are a convenient way to get vitamin D. They're popular in many breakfast, lunch, dinner, and dessert recipes.
Since the vitamin D in an egg comes from its yolk, it's important to use the whole egg—not just the whites. One yolk will give you about 40 IUs, but don't try to get your daily vitamin D just from eggs.
One egg contains about 200 milligrams of cholesterol, and the American Heart Association recommends consuming no more than 300 milligrams a day for heart health.
RELATED:Is It Really Okay to Eat Eggs Every Day?
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Fortified cereal
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If you're a vitamin D seeker looking for a crunch, look no further than fortified cereals. Choose a low-calorie fortified cereal like Multi Grain Cheerios to get part of your daily fill of vitamin D. You can pair it with fortified milk and a glass of fortified OJ too.
A 1-cup (29 gram) serving of Multi Grain Cheerios with one-half cup of fortified milk is 90 IUs; add in an 8-ounce glass of fortified orange juice, and your total is close to 200 IUs.
Beef liver
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Although it might not be the most appealing source, a 3.5-ounce serving of cooked beef liver contains about 50 IUs of vitamin D—and several other nutrients. You'll also be getting vitamin A, iron, and protein.
However, beef liver is also high in cholesterol, so you might want to choose an oily fish instead.
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Cod liver oil
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While its name might suggest a less-than-savory flavor, cod liver oil is often flavored with mint or citrus, or comes in capsule form.
One tablespoon contains about 1,300 IUs of vitamin D, which is more than twice the recommended dietary allowance of 600 IUs per day.
That amount doesn't exceed the maximum upper-level intake of 4,000 IUs for people over 8 years old, but it exceeds the daily maximum for infants (1,000 IUs).
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Ultraviolet lamps and bulbs
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People at high risk of vitamin D deficiency may resort to UV-emitting lamps and bulbs. This includes people unable to absorb the vitamin (malabsorption) or those who can't get enough in winter months, says Michael F. Holick, MD, a professor of medicine, sociology, and biophysics at Boston University Medical Center.
These are similar to tanning beds, but smaller. "The lamp is only about 24 inches by about 16 inches," says Dr. Holick.
These lamps carry the same skin-cancer risks and need for protective eyewear, so they're best for those with a doctor's recommendation.
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Vitamins are substances that your body needs to grow and develop normally. Vitamin D helps your body absorb calcium. Calcium is one of the main building blocks of bone. A lack of vitamin D can lead to bone diseases such as osteoporosis or rickets. Vitamin D also has a role in your nerve, muscle, and immune systems.
You can get vitamin D in three ways: through your skin, from your diet, and from supplements. Your body forms vitamin D naturally after exposure to sunlight. However, too much sun exposure can lead to skin aging and skin cancer. So many people try to get their vitamin D from other sources.
Vitamin D-rich foods include egg yolks, saltwater fish, and liver. Some other foods, like milk and cereal, often have added vitamin D.
You can also take vitamin D supplements. Check with your health care provider to see how much you should take. People who might need extra vitamin D include:
Older adults
Breastfed infants
People with dark skin
People with certain conditions, such as liver diseases, cystic fibrosis and Crohn's disease
People who have obesity or have had gastric bypass surgery
NIH: National Institutes of Health Office of Dietary Supplements
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Vitamin D (National Institutes of Health, Office of Dietary Supplements) Also in Spanish
Vitamin D (Hormone Health Network)
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Vitamin D Test (National Library of Medicine) Also in Spanish
Calcium and Vitamin D: Important at Every Age (National Institute of Arthritis and Musculoskeletal and Skin Diseases) Also in Spanish
Vitamin D Toxicity: What If You Get Too Much? (Mayo Foundation for Medical Education and Research) Also in Spanish
ClinicalTrials.gov: Vitamin D (National Institutes of Health)
Vitamin D (Nemours Foundation) Also in Spanish
Breastfeeding: Vitamin D Supplementation (Centers for Disease Control and Prevention)
25-hydroxy vitamin D test (Medical Encyclopedia) Also in Spanish
Calcium, vitamin D, and your bones (Medical Encyclopedia) Also in Spanish
Hypervitaminosis D (Medical Encyclopedia) Also in Spanish
Are you getting enough sun? In many parts of the world, that might prove difficult during the winter months — and it can impact more than your sunny disposition.When exposed to sunshine, our bodies produce vitamin D, something our bodies need to maintain healthy bones and teeth; support our immune and cardiovascular systems; and stave off certain diseases, like type 1 diabetes. Some reports suggest that roughly three-quarters of American teens and adults might not be getting enough vitamin D. So, how can you turn that number around?
How Much Vitamin D Do We Need and Where Can We Find It?
The National Institutes of Health (NIH) makes recommendations for what one's daily intake of vitamin D should be based on age, gender and other factors. The recommendations, in micrograms (mcg), can be summarized as follows:
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Infants (up to 12 months): 10 mcg daily
Children (1 to 13 years): 15 mcg daily
Teens (14 to 18 years): 15 mcg daily
Adults (19 to 50 years): 15 mcg daily
Older adults (51 to 70 years): 15 mcg daily
Seniors (70+ years): 20 mcg daily
So, how can you supplement your vitamin D intake if all that basking in the sun isn't cutting it? Thanks to the Dietary Guidelines for Americans, we've rounded up 10 healthy foods that can help you reach those daily vitamin D goals.
Salmon
Salmon comes in quite a few different varieties — canned sockeye salmon, smoked chinook salmon, canned pink salmon, cooked sockeye salmon, cooked pink salmon and even cooked wild coho salmon — and all of them are chock-full of vitamin D. All of these options will help you hit your goals. After all, a three-ounce serving of canned sockeye salmon contains 17.9 mcg of vitamin D, while a three-ounce portion of cooked sockeye salmon contains 11.1 mcg of vitamin D.
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Smoked Whitefish
Want to change up that salmon intake? Whitefish can help with that. While whitefish are a species of fish, the term also refers to a cluster of types of fish, all of which have a mild, slightly sweet flavor. Some of the most popular "whitefish" include pollock, bass, cod, halibut, grouper and haddock. On average, a standard three-ounce serving of smoked whitefish contains an impressive 10.8 mcg of vitamin D.
If you're looking for a terrific source of vitamin D, and to break up all that whitefish and salmon, try swordfish. These creatures can grow to be a whopping 1,400 pounds — and nearly 15-feet in length. While you wouldn't want to tangle with one of these in the ocean, encountering it as a nice, grilled steak is a treat. Best of all, a three-ounce portion will provide you with 14.1 mcg of vitamin D.
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Tilapia
Tilapia is a cluster of fish species that aren't found in nature. That is, tilapia is a farmed fish, which makes it pretty inexpensive. This mild species is the fourth most common type of seafood eaten by Americans, in part because of its versatility. We recommend a nice herb-and-parmesan crust, but, any way you slice it (or season it), a three-ounce portion will provide you with 3.1 mcg of vitamin D.
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Canned Tuna
Not into canned food? Well, canned fish should probably be your exception. In fact, canned tuna, in addition to being readily available and inexpensive, can make an abundance of tasty meals, from tuna salad and melts to casseroles. Best of all, a three-ounce serving of light tuna canned in oil contains about 5.7 mcg of vitamin D.
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Mushrooms
The five fish options we've listed above might not have surprised you, but this one might. Many varieties of mushrooms — including portabella, cremini, morels, chanterelles, maitake, and even your basic white button mushrooms — are excellent sources of vitamin D. In fact, half a cup of grilled portabella mushrooms delivers an impressive 7.9 mcg of vitamin D.
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Eggs
Eggs — and, in particular, egg yolks — are one of the easiest, cheapest and quickest ways to nab some vitamin D. However, they may not be the food of choice for folks with high cholesterol. If your diet allows, whip up two scrambled eggs and enjoy getting 5% of your recommended daily intake of vitamin D first thing in the morning.
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Milk
Milk is more than just a great source of calcium. In fact, vitamin D is among its significant nutritional benefits. When it comes to a 16-ounce serving of cow's milk, the vitamin D content varies based on the milk's composition. For example, whole milk contains 6.3 mcg of vitamin D, while 2%, 1% and skim milk all contain 5.9 mcg. Even soy and dehydrated (powdered) milk will help you reach your goals by providing 5.8 mcg and 3.4 mcg of vitamin D respectively.
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Yogurt
Milk is not the only dairy product capable of delivering some serious vitamin D benefits. Of course, the nutritional value of yogurt changes depending upon the variety. For example, Greek-style yogurt contains more protein and less sugar than other types of yogurt. Nonetheless, you can still expect anywhere from 2 to 3 mcg of vitamin D per eight-ounce serving, regardless of the variety of yogurt.
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Pork
So far, you've seen lots of fish and dairy options. You might be wondering, Where's the meat? Well, generally speaking, beef and chicken are not great sources of vitamin D. In fact, if you're a meat lover in search of some vitamin D, pork is your best bet. The nutritional value of pork varies depending upon the cut, method of preparation and more, but you're likely to find between 0.2 to 2.2 mcg of vitamin D in a standard three-ounce serving of pork.
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Resource Links:
The U.S. Department of Health and Human Services and Department of Agriculture's Dietary Guidelines for Americans
