The sunshine vitamin – vitamin D is a fat-soluble vitamin that is synthesized when UV rays from the sun come in contact with your skin. It’s also found naturally in some foods and available in supplement form over the counter. Vitamin D helps the body absorb calcium and without it, bones can become brittle and risk of osteoporosis increases. Not only that, but Vitamin D is required for additional cellular functions in the body including optimizing immune function and providing protection against certain diseases.
Regardless of vitamin D source, the natural state of vitamin D is inactive in the body and must go through two processes, first in the liver and then the kidneys, to be available for its proper use and function. Once active, the body can use vitamin D as needed. And without it you risk deficiency.
There are two types of vitamin D – D2 and D3. The biggest difference falls in their strength, with vitamin D3 being much more powerful and effective at improving your vitamin D status. The body forms vitamin D3 when exposed to sunlight, and it’s also found in animal-based foods, while D2 is mainly derived from plants. Both are efficient at improving vitamin D levels, however, if you’re taking a supplement, you’re better off opting for vitamin D3.
Foods High in Vitamin D
The recommended daily intake of vitamin D from food is 800 IUs (or 20 mcg). That means choosing foods that pack the most vitamin D is important for reaching those numbers. Fish, sardines and cod liver oil offer some of the highest sources of vitamin D, especially wild caught salmon which contains 988 IUs per 3.5-ounce serving. Canned tuna is an inexpensive and quality source of vitamin D containing 268 IU of vitamin D per 3.5-ounce portion. Next to fish, egg yolks are an excellent source of vitamin D containing 37 IU per yolk!
Since vitamin D is required for calcium absorption, dairy does double duty by providing a hefty dose of both in one serving. Cow’s milk generally carries anywhere from 115-130 IU vitamin D per cup, or about 15-22% of the DV.
Plant-Based Sources of Vitamin D
While plant-based vitamin D is considered a lesser quality form of the nutrient, it’s still valuable for improving vitamin D levels. Vegetarians and vegans can feel confident choosing plant-based sources and foods fortified with vitamin D. Believe it or not, wild mushrooms contain a whopping 2300 IU per 3.5-ounce serving of vitamin D – that’s nearly 3 times the DV. Soy milk and orange juice are both excellent sources of vitamin D with about 100+ IUs per 1 cup serving. Additionally, fortified cereals and oatmeal can provide up to 17% of the DV.
Though D3 is virtually impossible to find in a plant, there’s a new source that’s emerged offering some promise. Lichens are a dual fungus found in nature; and supplement manufacturers have been successful at deriving vitamin D3 from them offering the first vegan form of vitamin D3. Lichens are unique because they are actually two organisms functioning as one.
Should I Take Vitamin D Supplements?
Despite the body’s ability to produce vitamin D from the sun, vitamin D deficiency is one of the most common vitamin deficiencies in the US. If you live in a region that offers strong sunlight year round, getting outside as often as possible may be enough to fulfill our vitamin D levels. However, if you live somewhere with seasonal weather, then winter months may not provide sufficient sun exposure. If that’s the case, ensuring you choose vitamin D rich foods often and/or taking a supplement may of benefit.
Is It Possible to Take Too Much Vitamin D?
It is possible to take too much, however, cases of such happens generally in those accidentally or intentionally taking upwards of 50,000 IUs per day for months on end. The upper level of harmless intake is set at 4000 IUs per day. However, up to 10,000 IUs per day has not been shown to cause harm either. It’s also impossible to overdose vitamin D from the sun.
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