Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning, and alleviation of inflammation. Vitamin D is a type of nutrient that the body produces when a person’s skin has exposed to direct sunlight. People can also consume vitamin D, but it is not naturally present in many foods. High quantities of vitamin D are present in oily fish and certain types of mushrooms.
Deficiency
Getting enough, but not too much, vitamin D is needed to keep your body functioning well. Vitamin D helps with strong bones and may help prevent some cancers. Symptoms of vitamin D deficiency can include muscle weakness, pain, fatigue, and depression. To get enough D, look to certain foods, supplements, and carefully planned sunlight.
What is vitamin D?
Vitamin D is important to keep the body healthy. It helps to regulate the amount of calcium and phosphate in the body, which are needed to grow and maintain healthy bones, teeth, and muscles.
Vitamin D deficiency is common in people who do not spend enough time outside in direct exposure to sunlight or those who do not eat enough foods that contain Vitamin D. This can lead to bone deformities such as rickets in children, and bone pain in adults caused by osteomalacia, a softening of the bones.
Vitamin D is a fat-soluble vitamin that is naturally present in some foods. It’s also added to other foods and is available as a dietary supplement. Your body produces vitamin D when ultraviolet rays from sunlight strike the skin.
7 Healthy Vitamin D Foods
1. Salmon
Not only is salmon a great option if you’re looking for protein to add to your diet but it’s also rich in the Sunshine Vitamin. According to the NIH, 3 oz of cooked sockeye salmon has about 447 IU of vitamin D. “In addition to vitamin D, salmon is a great addition to anyone’s diet, with it also being a good source of healthy protein and omega-3 fatty acids,” says Zanini. According to the NIH, fish offer two critical omega-3s: eicosapentaenoic acid and docosahexaenoic acid, which you must get through food. Omega-3s help keep your immune, pulmonary, endocrine, and cardiovascular systems healthy.
Add sockeye salmon to your dinner rotation with this flavorful Dijon-based recipe. Other cold-water fatty fish, like mackerel and sardines, also have similarly high levels of vitamin D, per the NIH.
2. Egg yolks
Whole eggs are the healthy and wonderfully nutritious food, which you will ever find! Although most of us avoid eating egg yolks as they have historically gotten a bad rap for raising levels of bad cholesterol in the body. Skipping egg yolks in favor of egg whites will decrease your calorie and fat intake but you will be missing out on some of the protein, key nutrients such as choline, essential for brain development, and several of the minerals in yolks, such as selenium and zinc,
which play a role in boosting your immune system. And you will be missing out on vitamin D, too. One large egg has 44 IU which is 6 % of your daily value. Eating up to 3 whole eggs is considered safe for a healthy adult. So, enjoy them in moderation.
3. Mushrooms
While mushrooms don’t naturally offer a high amount of vitamin D, some are treated with UV light, providing a larger dose of the nutrient as a result. The vitamin D amounts will vary depending on the amount of UV light the mushrooms are exposed to, according to the Agricultural Research Service. A serving has between 124 and 1,022 IU per 100 grams (g).
Growers such as Monterey Mushrooms produce varieties high in vitamin D, but you have to read the labels. Once you have them, add sautéed mushrooms to eggs or fish for a meal even richer in vitamin D. Or make a more substantial mushroom dish, such as veggie-stuffed portobellos.
4. Cod liver oil
This is a popular supplement taken for vitamin D consumption, specifically to prevent and treat vitamin D deficiency in children. In addition to containing 448 IU of vitamin D in a single teaspoon, cod liver oil is rich in vitamin A and omega-3 fatty acids.
5. Fortified Foods
Natural sources of vitamin D are limited, especially if you are vegan or don’t like fish.
Fortunately, some food products are designed to add nutrients that don’t naturally occur in the product. Manufacturers add vitamin D to many commercially available food products. These foods are then described as being fortified with vitamin D, or other nutrients. Common fortified foods with extra vitamin D and other nutrients include:
- cow’s milk
- soy milk
- almond milk
- orange juice
- yogurt
- various breakfast cereals.
These foods might contain 54-136 IU per serving. But fortified foods can contain added ingredients, like sugar or saturated fats that make the product less healthy. So, it is important to look for products with no added sugar.
Eating plenty of these listed vitamin D-rich foods is a great way to get enough vitamin D. However, depending on a person’s dietary preferences, consuming enough vitamin D may be difficult. Remember to not overconsume as excess vitamin D can cause the body to absorb too much calcium, leading to an increased risk of kidney stones and heart disease.
We still suggest that the easiest way of getting your daily dose of vitamin D is spending time in the sun. Aim for 15-20 minutes of mid-day sun exposure at least twice per week. However, if this is not possible, vitamin D supplements like cod liver oil may be a beneficial choice.
6. Herring and sardines
Fresh Atlantic herring contains about 216 IU per 3-ounce serving. Pickled herring provides about 112 IU per serving. Canned sardines have 177 IU per 3.8-ounce can.
Cow MilkVarious health experts and nutritionists suggest including one glass of cow milk in your daily diet, which will give 20% of your daily requirement of vitamin D. Cow milk is a great source of vitamin D and calcium. Make sure you drink full-fat milk as it has the maximum vitamin D content in it. According to the book, ‘Healing Foods by DK Publishing, “Use full-fat milk, as it contains only 4 percent of fat; take out its fat, and its fat-soluble vitamin A, D, E and K are also reduced.”
7. Oatmeal
Just like most whole grains, oatmeal is also an excellent source of vitamin D. Other than that, oats are brimming with essential minerals and vitamins, and complex carbs, which are required by our body to stay healthy and in shape
YogurtRich in proteins, yogurts are also fortified with vitamin D and contain around 5 IU per 8-ounce serving, as per the USDA nutrition data. However, make sure you read the label before you buy yogurt as most of these fortified versions of yogurt are flavored, meaning their sugar content is very high. Therefore, it is better to avoid store-bought yogurt packets and prepare yogurt at home.
8 Signs and Symptoms of Vitamin D Deficiency
1. Hair loss
Hair loss is often attributed to stress, which is certainly a common cause. However, when hair loss is severe, it may be the result of a disease or nutrient deficiency. Hair loss in women has been linked to low vitamin D levels in some studies, though there is no concrete evidence on the same.
2. Bone and back pain
Vitamin D helps maintain bone health in several ways. For one, it improves your body’s absorption of calcium.
Bone pain and lower back pain may be signs of inadequate vitamin D levels in the blood. Large observational studies have found a relationship between a deficiency and chronic lower back pain.
One study examined the association between vitamin D levels and back pain in more than 9,000 older women. The researchers found that those with a deficiency were more likely to have back pain, including severe back pain that limited their daily activities.
3. Depression
This might come as surprise but without sunlight, your mood might take a dip. And a depressed mood may also be a sign of vitamin D deficiency. In many studies, researchers have linked vitamin D deficiency to depression, particularly in the older population.
4. Bone loss
Vitamin D plays a crucial role in calcium absorption and bone metabolism.
Many older people who are diagnosed with bone loss believe they need to take more calcium. However, they may be deficient in vitamin D as well. Low bone mineral density is an indication that your bones have lost calcium and other minerals. This places older adults, especially women, at an increased risk of fractures. In a large observational study in more than 1,100 middle-aged women in menopause or post-menopause, researchers found a strong link between low vitamin D levels and low bone mineral density. However, a controlled study found that women who were vitamin D deficient experienced no improvement in bone mineral density when they took high-dose supplements, even if their blood levels improved. Regardless of these findings, adequate vitamin D intake and maintaining blood levels within the optimal range may be a good strategy for protecting bone mass and reducing fracture risk.
5. Delayed wound healing
The slow healing of wounds after surgery or injury may be a sign of vitamin D deficiency.
6. Muscle pain
The causes of muscle pain are often difficult to pinpoint. But there are certain studies that say low vitamin D levels could be one reason.
7. Dementia
A meta-analysis published in November 2019 in BMC Neurology found a link between vitamin D deficiency and people with dementia, including the most common type of the condition, Alzheimer’s disease. The more severe the deficiency, the stronger the association.
8. Overwhelming fatigue
Many studies have shown that very low levels of vitamin D can cause extreme fatigue and tiredness and impact life negatively.
Causes of Vitamin D Deficiency
Vitamin D deficiency can occur for a number of reasons:
You don’t consume the recommended levels of the vitamin over time. This is likely if you follow a strict vegan diet, because most of the natural sources are animal-based, including fish and fish oils, egg yolks, fortified milk, and beef liver.
Your exposure to sunlight is limited. Because the body makes vitamin D when your skin is exposed to sunlight, you may be at risk of deficiency if you are homebound, live in northern latitudes, wear long robes or head coverings for religious reasons, or have an occupation that prevents sun exposure. During the winter, vitamin D deficiency can be more prevalent because there is less sunlight available.
You have dark skin. The pigment melanin reduces the skin’s ability to make vitamin D in response to sunlight exposure. Some studies show that older adults with darker skin are at high risk of vitamin D deficiency.
Your kidneys cannot convert vitamin D to its active form. As people age, their kidneys are less able to convert vitamin D to its active form, thus increasing their risk of vitamin D deficiency.
Your digestive tract cannot adequately absorb vitamin D. Certain medical problems, including Crohn’s disease, cystic fibrosis, and celiac disease can affect your intestine’s ability to absorb vitamin D from the food you eat.
You are obese. Vitamin D is extracted from the blood by fat cells, altering its release into circulation. People with a body mass index of 30 or greater often have low blood levels of vitamin D.
Treatment
An individual’s specific need for vitamin D will depend on various factors, including 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 recommends 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.
Which Vitamin D supplements are best
Here are 6 of the best vitamin D supplements.
1. Care/of The Sunny D3
Care/of, a vitamin subscription service, offers capsules containing 1,000 IU (25 mcg) of vitamin D3 in the form of cholecalciferol.
The vitamin is fermented with yeast and other foods to help with absorption, and it is also vegetarian and gluten-free.
Care/of claims that all of its products are sustainably sourced from farms and undergo testing to ensure high quality. The company also claims to use clean production processes, such as using water instead of using harsher chemicals to prepare herbal supplements.
2. Vitamin D3 1000 IU Tablet (MEGAFOOD)
These tablets provide 1,000 IU of D3 — they’re non-GMO certified, tested for 125 herbicides and pesticides, and free of gluten, soy, and dairy. What they do include is good-for-you ingredients such as brown rice, broccoli, and carrot.
3. Vitamin D3 2000 IU Supplement (CARLSON)
One of the best-reviewed brands on Amazon, these soft gels are produced in an FDA-regulated facility and contain sunflower oil to aid absorption.
4. Country Life Vitamin D3
If you’re searching for the best gluten-free Vitamin D supplement, Country Life vitamin D3 is a top pick. The Certified Gluten-Free supplement is also free of yeast, corn, wheat, soy, milk, salt, sugar, preservatives, and artificial ingredients. Each Non-GMO soft gel contains 2,500 IU of vitamin D3 from lanolin, a sustainable and safe source.
Choosing Country Life vitamin D3 promotes optimal bone health and the health of the planet. The vitamins are manufactured with renewable energy and meet the standards for FDA’s GMP standards.
5. Pure Encapsulations D3 10,000 IU
Dosage: 1 capsule contains 10,000 IU of vitamin D3
Price: $$
For people with a severe vitamin D deficiency, taking a high-dose supplement is necessary. You may need to consult a healthcare professional for a specific prescription based on your needs
Supplementing with at least 10,000 IU of vitamin D daily is recommended for people who have been diagnosed with a deficiency. This may be followed by a maintenance dose of up to 6,000 IU once levels normalize.
Pure Encapsulations is a trusted brand that’s hypoallergenic and gluten-free. It’s certified by United States Pharmacopeia (USP), which sets strict, product-specific standards for supplements.
6. Hello Happy Gummy Supplement (OLLY)
These fruit-flavored, worm-shaped gummies get their bright colors from natural ingredients, including carrot and blackcurrant juices, and provide 2,000 IU of D3. They also include saffron extract, which aims to provide a “feel-good” serotonin boost.
FAQs about vitamin D:
What causes low vitamin D levels in the body?
A. Deficiency can be a result of inadequate exposure to sunlight and health disorders such as gastrointestinal and liver diseases.
What are the effects of low vitamin D on the body?
A. Depression, hair loss, fatigue, and tiredness are some effects of low vitamin D levels in the body.
Can you take too much vitamin D?
Vitamin D is a fat-soluble vitamin, which means our body can store it, and therefore there is a risk of vitamin D toxicity with over-supplementation. Toxic levels of vitamin D can cause hypercalcemia (high serum calcium levels) which can cause symptoms including nausea, vomiting, dehydration, and loss of appetite. In extreme cases, excessive vitamin D intake from supplements can cause the calcification (or hardening) of soft tissue, leading to organ failure.
Defined by the National Food and Nutrition Board, the ULs (Tolerable Upper Intake Levels) for vitamin D for men and women over the age of 19 is 100 micrograms (4,000 IU). The RDA for men and women between the ages of 18 and 70 years old is 15 micrograms (600 IU).
Also read: What Is A Berry? Nutrition Facts And Health Benefits
What are the sources of vitamin D?
You can get vitamin D in a variety of ways. These can include:
- Being exposed to the sun. About 15-20 minutes three days per week is usually sufficient.
- Through the foods, you eat.
- Through nutritional supplements.