Madeleine Hull
Vitamin D is essential for maintaining healthy bones and tissues. It is also crucial for calcium absorption and plays a role in reducing the risk of certain diseases. While our bodies can produce vitamin D through exposure to sunlight, it is often insufficient, and vitamin D deficiency is common. Therefore, it is important to include vitamin D-rich foods in our diets or take supplements. Fatty fish, egg yolks, and mushrooms are excellent sources of vitamin D, but it can also be found in fortified staple goods, depending on the region. For those who don't eat fish, cod liver oil is a good alternative, and combining vitamin D with calcium has been shown to have additional health benefits.
How to add more vitamin D to your diet
| Characteristics | Values |
|---|---|
| Sunlight exposure | 5-30 minutes of sunlight twice a week is usually enough to produce vitamin D, but this varies depending on geographical location, skin colour, and clothing/sunscreen use. |
| Diet | Fatty fish and seafood are among the richest sources of vitamin D, including salmon, tuna, and cod liver oil. Egg yolks, mushrooms, and fortified foods (e.g. staple goods) are also good sources. |
| Supplements | Vitamin D supplements are available over the counter (D3) or by prescription (D2). Combining vitamin D with calcium may further reduce the risk of certain health conditions. |
| Health benefits | Vitamin D helps the body absorb and retain calcium and phosphorus, which are critical for building and maintaining bones. It may also provide protection against the flu, acute respiratory infections, and tuberculosis. |
| Risk factors for deficiency | Older age, obesity, certain medical conditions (e.g. cystic fibrosis, Crohn's disease), and environmental factors can increase the risk of vitamin D deficiency. People who are homebound or rarely go outside may also be at higher risk. |
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What You'll Learn
Eat more fatty fish and seafood
Fatty fish and seafood are among the richest natural food sources of vitamin D. Vitamin D is a fat-soluble vitamin that helps the body absorb and retain calcium and phosphorus, which are critical for maintaining healthy bones and tissues.
Salmon is an excellent source of vitamin D, with a 3-ounce serving providing up to 570 international units (IU) of vitamin D, which is close to the recommended daily intake (RDI). Wild-caught salmon typically has a higher vitamin D content than farmed salmon, and the amount can also vary depending on where the salmon is caught. For example, salmon caught in the Baltic Sea can provide up to 924 IU of vitamin D per 3.5-ounce serving. Other fatty fish that are good sources of vitamin D include mackerel and bluefish.
In addition to fatty fish, other types of seafood can also provide significant amounts of vitamin D. Canned light tuna, for example, contains 269 IU of vitamin D per serving, which is 34% of the daily value (DV). It's important to note that tuna contains mercury, a heavy metal that can accumulate in the body over time and potentially lead to health issues. Therefore, it's recommended to consume tuna in moderation, especially for pregnant or breastfeeding individuals who should limit their seafood intake to lower-mercury options.
By incorporating more fatty fish and seafood into your diet, you can effectively increase your vitamin D intake. This, combined with safe sun exposure and, if necessary, vitamin D supplements, can help ensure you maintain adequate vitamin D levels and promote overall health.
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Get safe sun exposure
Sunlight is a key source of vitamin D, and getting safe sun exposure can be an effective way to increase your vitamin D intake. Vitamin D is a unique nutrient that is both ingested through food and produced by our bodies. Here are some detailed tips for getting safe sun exposure to boost your vitamin D levels:
- Location matters: Your geographical location plays a significant role in the amount of vitamin D your body can produce. The closer you live to the equator, the more direct sunlight you'll receive, and the more vitamin D your body will be able to produce year-round.
- Sun exposure time: Aim for 5-30 minutes of sun exposure twice a week. This duration is generally considered sufficient for your body to produce the required amount of vitamin D. However, it's important to note that the time may vary depending on your skin colour, clothing, and sunscreen use.
- Skin considerations: The amount of melanin (pigment) in your skin affects your body's vitamin D production. People with darker skin tones may require longer sun exposure times as their skin has more difficulty producing vitamin D from sunlight.
- Clothing and sunscreen: While it's essential to protect yourself from skin cancer by using sunscreen and wearing appropriate clothing, these can hinder vitamin D production. Consider exposing your skin to sunlight without sunscreen for a brief period, followed by applying sunscreen for prolonged exposure.
- Timing and intensity: The intensity of UVB rays from the sun vary throughout the day and year. Generally, the sun's rays are strongest around midday, and you may require less time in the sun during this period. Additionally, the angle of the sun's rays changes with the seasons, affecting the UVB exposure.
- Be cautious: While sun exposure is essential, excessive sun exposure without sunscreen can increase your risk of skin cancer. Always be mindful of the time spent in the sun, especially if you have sensitive skin or live in regions with intense sunlight.
By following these guidelines, you can safely increase your sun exposure to boost your vitamin D levels. Remember to maintain a balanced approach and consult with your healthcare provider if you have any concerns or require personalized advice.
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Take vitamin D supplements
While vitamin D is naturally present in some foods, it can be hard to get enough of it from diet alone. Vitamin D is essential for health, and deficiency can lead to serious health issues, including muscle weakness, fatigue, and depression.
Taking vitamin D supplements is an effective way to ensure you're getting enough of this crucial nutrient. Vitamin D supplements are available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). D2 is derived from plants and requires a prescription, while D3 comes from animals and can be purchased over the counter. Your body more easily absorbs D3 compared to D2. It's important to consult your healthcare provider to determine if you need a vitamin D supplement and, if so, which form and dosage are most suitable for you.
Vitamin D supplements are particularly beneficial for individuals who may not be able to meet their vitamin D requirements through dietary means or sun exposure. For example, people with darker skin are at a higher risk of vitamin D deficiency since their skin has more difficulty producing vitamin D from sunlight. Similarly, those who are homebound or rarely go outside, such as individuals in nursing homes, are at a higher risk of deficiency and may benefit from supplements.
Additionally, certain medical conditions can hinder the absorption of vitamin D from supplements. These include cystic fibrosis, Crohn's disease, and celiac disease. Obesity is also a factor, as fat cells can isolate vitamin D, preventing its release. If you have any of these conditions, it's crucial to work with your healthcare provider to determine the appropriate course of action to ensure adequate vitamin D levels.
Vitamin D supplementation has been linked to various health benefits. For instance, a 20-year study found that women with the highest intakes of vitamin D from supplements had a 13% lower risk of developing type 2 diabetes. Combining vitamin D with calcium supplementation further enhanced this effect, resulting in a 33% lower risk of type 2 diabetes. While more research is needed, there are also indications that vitamin D may protect against tuberculosis and potentially reduce the risk of respiratory infections.
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Eat egg yolks
Vitamin D is an essential component of nutrition, offering a range of health benefits. It is a fat-soluble vitamin that helps the body absorb and retain calcium and phosphorus, keeping our bones, teeth, and muscles healthy. It also supports healthy tissues and plays a role in maintaining mental health.
One way to increase your vitamin D intake is to eat egg yolks. Egg yolks are a good source of vitamin D, and you can easily add them to your diet. The vitamin D content in egg yolks can vary, but you can take steps to maximise the vitamin D content in the eggs you buy and how you prepare them.
Firstly, when purchasing eggs, opt for free-range eggs or those marketed as high in vitamin D. These eggs tend to have higher vitamin D content. For example, The Happy Egg Co., a UK-based free-range egg brand, adopted a vitamin D-enriched diet for their hens, resulting in a 28% increase in vitamin D per 100g compared to regular eggs.
Secondly, consider how you store your eggs. Research suggests that storing eggs in ambient storage (AS) on a kitchen worktop rather than refrigerated storage (RS) can help retain vitamin D. After 28 days, the RS batch had a higher rate of oxidisation, resulting in a higher loss of vitamin D retention.
Additionally, the way you cook your eggs can impact their vitamin D content. While there is ongoing research in this area, initial findings indicate that cooking methods such as scrambling, microwaving, poaching, boiling, or frying may affect the vitamin D levels in eggs.
By incorporating egg yolks into your diet and considering the source and preparation of your eggs, you can effectively increase your vitamin D intake.
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Try cod liver oil
Cod liver oil is a type of fish oil supplement that is extracted from the liver of Atlantic cod. It is packed with nutrients and is an excellent source of vitamin D, which is both a nutrient we eat and a hormone our bodies make. Vitamin D plays a crucial role in maintaining the balance of calcium in your blood and bones and in building and maintaining bones. It also helps the body absorb and retain calcium and phosphorus.
Cod liver oil is also rich in omega-3 fatty acids, which are linked to many health benefits, including reduced inflammation and lower cholesterol. It contains vitamins A and D, both of which provide many health benefits. Vitamin A, for example, helps maintain healthy eyes, brain function, and skin.
A single teaspoon of cod liver oil provides 56% of the daily value for vitamin D. The Norwegian Health Authorities have recommended 5 ml of cod liver oil daily (400 IU of vitamin D) for more than 60 years to prevent diseases like rickets, which is more prevalent in areas with little access to vitamin D-rich fatty fish.
Cod liver oil supplements may be purchased online or taken as a liquid or in capsule form. The common dose is 1 to 2 teaspoons of liquid cod liver oil per day. If you struggle with the fishy taste, try taking it with a meal or blending the oil into smoothies or other drinks.
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Frequently asked questions
Vitamin D is a crucial nutrient that helps the body absorb and retain calcium and phosphorus, which are critical for maintaining healthy bones and tissues.
Fatty fish and seafood are among the richest sources of vitamin D. Egg yolks, mushrooms, and cod liver oil are also good sources.
5-30 minutes of sunlight twice a week is usually sufficient to get your required amount of vitamin D. However, it's important to balance sun exposure with skin cancer risks, especially if you have darker skin.
Yes, vitamin D supplements are available and may be recommended by healthcare providers for those at risk of vitamin D deficiency.
Yes, vitamin D deficiency can lead to hypocalcemia (low calcium levels in the blood) and secondary hyperparathyroidism (overactive parathyroid glands). Severe cases can result in muscle weakness, fatigue, and depression.
