Vitamin D

Vitamin D is a fat-soluble vitamin that is essential to human health.

 

Vitamin D

  • Vitamin D is a fat-soluble vitamin naturally present in very few foods. Additionally, vitamin D is found in supplements and various fortified foods. Vitamin D is synthesized by the human body when exposed to ultraviolet light from the sun, specifically UVB rays.

  • Vitamin D is not only a vitamin but also a hormone. Vitamin D is essential for calcium absorption, regulating serum calcium and phosphorous concentrations, and maintaining healthy bones. Additionally, vitamin D reduces inflammation and modulates cell growth and neuromuscular and immune function.

  • 600 IU (15 mcg)/day is recommended for adult males and females. Some examples of approximate vitamin D content in food include 1 tbsp cod liver oil (34 mcg), 3 oz sockeye salmon (11 mcg), and 3 oz canned tuna fish (3.8 mcg).

 

Vitamin D

  • Is needed for calcium absorption and bone health

    Vitamin D is required for calcium absorption in the small intestine. Vitamin D and calcium work together to maintain healthy bones through their significant role in bone growth and remodeling.

  • Regulates the functioning of calcium in the body

    Vitamin D helps prevent hypocalcemic tetany by maintaining adequate serum calcium and phosphorous concentrations.

  • Is utilized by many of the tissues in the body

    Vitamin D receptors are throughout the body tissues, including the brain, breast, gastrointestinal tract, nerve, and many other tissues.

  • Is an essential vitamin and hormone

    Vitamin D modulates neuromuscular and immune function, reduces inflammation, and modulates various genes that encode for cell proliferation, differentiation, and apoptosis.

  • Is made in the body when exposed to sunlight

    Vitamin D is synthesized in the skin when exposed to ultraviolet (UV) light, especially UVB rays. Factors that interfere with vitamin d synthesis include sunscreen and being indoors, as UVB light cannot pass through glass. Sunscreen with an SPF of 30 reduces vitamin D synthesis by 99%. Additional factors include the time of year, skin type, time of day, latitude, and amount of skin exposed to the sun.

Go to Recipes

Increase Your Vitamin D Intake

  • Eat mushrooms

    Depending on UVB exposure while growing, maitake, portabella, chanterelle, shitake, and white mushrooms can be great sources of vitamin D.

  • Eat fish

    Salmon, mackerel, tuna, and fish oils, such as cod liver oil, are some of the few foods that naturally have vitamin D.

  • Consider a supplement

    Vitamin D supplements are available as ergocalciferol (D2) and cholecalciferol (D3) and may be necessary for those who do not get adequate sun exposure.

  • Eat fortified foods

    Vitamin D is commonly fortified in orange juice, some yogurts, milk, and milk alternatives, including soy, rice, and nut milk beverages.

  • Get sun exposure regularly

    Those who live in northern climates should expose themselves to sunlight 1 to 3 times per week from March through October.

  • Consider other factors

    Vitamin D synthesis is impacted by the amount of skin exposed, skin type, location, time of year, and if they are wearing sunscreen.

Go to Recipes