Vitamin D - the Sunshine Vitamin

While it is true that our body produces natural vitamin D when the skin is exposed to sunlight, during the winter months — especially for folks living in northern climates — the sun’s rays just are not powerful enough to provide adequate exposure. Thus, our bodies cannot produce enough vitamin D to keep up with our daily needs. Even in the summer, the push to bathe ourselves in sunscreen lotions and sprays reduces our opportunities to produce our own vitamin D.

The National Institutes of Health (NIH) lists the following recommendations for daily vitamin D intake for health and to maintain strong bones. It does so by helping the body absorb calcium (one of bone’s main building blocks) from food and supplements:

• Birth to 12 months: 400 IU
• Children 1-13 years: 600 IU
• Teens 14-18 years: 600 IU
• Adults 19-70 years: 600 IU
• Adults 71 years and older: 800 IU
• Pregnant and breastfeeding women: 600 IU

A deficiency in vitamin D most often leads to a decrease in bone health, specifically bone density — a problem that only compounds the older we get, as the body’s natural ability to produce vitamin D decreases over time.

Severe vitamin D deficiency is also being studied for possible connections to cardiovascular health, blood pressure and immune health.

Top Foods High in Vitamin D

Wild-Caught Fish:

Fatty fish caught in the wild are the best sources of natural vitamin D:

• Salmon: 3 ounces = approx. 400 IU (66% daily value (DV))
• Mackerel: 3 ounces = approx. 540 IU (90% DV)
• Sardines: 3 ounces = approx. 165 IU (28% DV)
• Canned tuna: 3 ounces = approx. 155 IU (26% DV)
• Cod Liver Oil: 1 tsp = approx 440 IU (73% DV)

Beef Liver

Beef liver provides a small amount of natural vitamin D. With a small 3-ounce portion, we can get about 40 IU of vitamin D (about 6% DV)

Egg Yolks
Each single yolk does offer about 40 IU (6% DV). Pair it with a glass of milk to boost our vitamin D intake.

Milk
In some countries, almost all the milk comes fortified with about 400 IU of vitamin D per quart.

Breakfast Cereals
Like milk, most breakfast cereals come fortified with vitamins and minerals, including vitamin D.

Mushrooms
Mushrooms can produce their own vitamin D from sunlight just like humans. Unfortunately, mushrooms tend to be grown in dark, damp conditions without much sunlight exposure.