As we transition into the colder months, many individuals are eager to improve their diets by incorporating foods that are high in vitamin D. But how can you make sure you're consuming sufficient amounts of this essential nutrient?
Vitamin D is crucial for maintaining strong bones and bolstering the immune system, making it important to include a variety of vitamin D-rich foods in your diet. Although relatively few foods provide significant amounts of vitamin D (also known as calciferol), maintaining a balanced diet remains the best strategy for meeting your nutritional needs. In addition to food sources, a vitamin D supplement can serve as useful dietary insurance to fill any gaps when your diet alone falls short.
Understanding Vitamin D: What Is It?
Vitamin D, or calciferol, is a fat-soluble vitamin that is vital for calcium, magnesium, and phosphorus absorption, all of which contribute to bone health. In addition to these functions, vitamin D plays a role in enhancing immune function.
The body naturally produces calciferol when the skin is exposed to sunlight; just 20 minutes outdoors in short sleeves under a clear sky can suffice for daily vitamin D production.
However, as days shorten and temperatures drop, particularly in northern regions, it can be challenging to produce enough vitamin D, raising the risk of deficiency. Those most at risk include older adults, individuals with darker skin tones, and those living in colder climates.
Daily Vitamin D Requirements
According to the National Institutes of Health (NIH), adults should aim for a minimum of 600 IU of vitamin D each day to maintain overall health. However, depending on individual circumstances, such as pre-existing low vitamin D levels or other risk factors, most need to exceed these baseline recommendations. In fact, there is research to support incredible health benefits when you mega-dose vitamin D. To learn more about dosing of vitamin D, read this article.
Forms of Vitamin D in Food and Supplements
Vitamin D exists in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Both are essential for health, but they come from different sources and are processed by the body differently.
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Vitamin D2 (ergocalciferol): This plant-based form is primarily sourced from yeast and fungi and is considered less potent than its counterpart.
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Vitamin D3 (cholecalciferol): This form is created when skin is exposed to sunlight and is also found in small quantities in animal products, as well as fortified foods like dairy and plant-based milks, cereals, and even orange juice.
Both forms of vitamin D are available as over-the-counter supplements. Research indicates that vitamin D3 is more effective than D2 at raising and sustaining vitamin D levels in the body. This distinction is vital when choosing supplements, as many experts recommend opting for D3 for the most health benefits.
All NuVision vitamin D supplements feature vitamin D3, ensuring you receive the more bioavailable and effective form. In fact, we couple D3 with K2. Together, they help optimize the proper delivery of one of the body's most important minerals: calcium! And better calcium delivery means support for bone health and cardiovascular health.
Top 5 Foods High in Vitamin D to Enhance Your Intake
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Fatty Fish: Fatty fish varieties such as salmon, mackerel, and sardines stand out as excellent sources of vitamin D. A single serving of salmon can yield an impressive 570 IU of vitamin D. The combination of healthy omega-3 fatty acids and vitamin D makes these fish beneficial for both heart and bone health. When purchasing fish, wild-caught varieties are generally richer in nutrients than farmed fish. For instance, wild-caught salmon can provide around 988 IU, whereas farmed salmon offers only about 250 IU. Incorporating fatty fish into your meals a couple of times each week can significantly bolster your vitamin D intake.
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Cod Liver Oil: A traditional source of vitamin D, cod liver oil offers around 450 IU of vitamin D per teaspoon. Although it might not be a staple in everyone's kitchen (the name alone can be off-putting), its nutrient density makes it a potent option for those looking to quickly elevate their vitamin D levels. Additionally, cod liver oil is high in omega-3 fatty acids, which are beneficial for both heart and brain health. However, due to its high vitamin A content (approximately 4,500 IU per teaspoon), it's advisable to use cod liver oil in moderation rather than taking multiple teaspoons.
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Fortified Milk: Many people struggle to get enough vitamin D from natural sources alone, which is where fortified foods come in. Dairy milk, along with non-dairy alternatives like almond or soy milk, is often fortified with vitamin D3, making it an accessible choice for increasing your intake. Nutritional labels typically list vitamin D content in micrograms (mcg), with 1 mcg equating to about 40 IU. An 8-ounce serving of fortified milk provides about 2.5 mcg, or 100 IU, of vitamin D. If you're a breakfast cereal enthusiast, many cereals are also fortified with vitamin D, so be sure to read the labels and select options low in added sugars.
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Egg Yolks: Eggs are a dietary staple packed with protein and vitamins A and B12, with the yolk being a source of vitamin D. A large egg yolk contains around 37 IU of vitamin D, which may seem modest compared to fatty fish or fortified milk but can contribute to your daily intake, especially when combined with other sources. Notably, eggs from free-range, pasture-raised chickens can have 3-4 times more vitamin D than conventional eggs, and those from chickens fed vitamin D-enriched feed can have up to 6,000 IU. Eggs can be prepared in a variety of ways, making them easy to include in a balanced diet.
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Mushrooms: While this list has primarily highlighted animal-based sources, mushrooms are unique among vegetarian options due to their ability to produce vitamin D2 when exposed to UV light. Most conventionally grown mushrooms provide around 10 IU per cup, but those exposed to UV light can contain over 700 IU per cup. Incorporating UV-exposed mushrooms into your meals not only enhances flavor and texture but also serves as a significant source of vitamin D, making them an excellent choice for vegans and vegetarians.
As you plan your meals, consider how to infuse a little sunshine into your diet with these vitamin D-rich foods.
When to Consider a Vitamin D Supplement
There is increasing awareness about the importance of maintaining adequate vitamin D levels. When sunlight exposure or dietary sources aren't enough, a vitamin D supplement may be necessary. This is especially true during the fall, winter, and spring in most parts of the world.
This is why we offer various vitamin D supplements in both liquid and capsule forms, ensuring you find one that suits your needs. If you're looking for comprehensive nutrient support, consider NuVision Health Center’s multivitamins containing cholecalciferol (vitamin D3).
If you're curious about your current vitamin D levels, give us a call and we can help you get a Vitamin D test. This simple lab test provides insights into your vitamin D status and includes personalized dietary, lifestyle, and supplement recommendations to help you achieve optimal levels.
References
- Lu Z, Chen T, Zhang A, et al. An evaluation of the vitamin D3 content in fish: Is the vitamin D content adequate to satisfy the dietary requirement for vitamin D. J Steroid Biochem Mol Biol 2007;103(3-5):642-644.
- Kühn J, Schutkowski A, Kluge H, et al. Free-range farming: a natural alternative to produce vitamin D-enriched eggs. Nutrition 2014;30(4):481-484.
- National Institutes of Health: Vitamin D. Vitamin D – Health Professional Fact Sheet (nih.gov) [Accessed October 11, 2024]
