Don`t Go Vitamin D Deficient

Vitamin D is required for the regulation of the minerals calcium and phosphorus found in the body. It also plays an important role in maintaining proper bone structure. Without vitamin D, your body can’t perform at its best.

Vitamin D mainly comes from your skin when it is exposed to sunlight. After that, your body goes through a number of chemical processes to change it so that your body can use it. It produces vitamin D and sends it to your liver.When your body receives vitamin D, it turns vitamin D into a hormone. This hormone is sometimes called “activated vitamin D” or “calcitriol.”

Vitamin D levels are especially important to maintain in the winter and fall season where you may not be exposed to sunlight as frequently.  there are a number of foods that contain small amounts of Vitamin D but supplementation of Vitamin D is recommended.

Vitamin D3 deficiency is linked to a surprising number of health conditions such as depression, back pain, cancer, both insulin resistance and pre-eclampsia during pregnancy, impaired immunity and macular degeneration.

Vitamin D helps with include:

Immune system, which helps you to fight infection
Muscle function
Cardiovascular function, for a healthy heart and circulation
Respiratory system –for healthy lungs and airways
Brain development
Anti-cancer effects

Activated vitamin D working in two ways:

Manages calcium in your blood, bones and gut
Helps cells all over your body to communicate properly

Foods that contain Vitamin D are:

  • Wild-caught fish-425 IU in 3 oz salmon, 547 IU in 3 oz mackerel

  • Beef or calf liver -42 IU in 3 oz

  • Egg yolks-41 IU per egg

  • Canned fish -154 IU in 3 oz tuna, 270 IU in 3.5 oz sardines

  • Shiitake mushrooms -40 IU in 1 cup

Fortified Sources:


  • Milk: whole, nonfat or reduced fat -100 IU in 8 oz

  • Yogurt -80–100 IUs in 6 oz

  • Almond milk -100 IU in 8 oz

  • Orange juice -137 IU in 1 cup

  • Breakfast cereals -50–100 IUs in 0.75–1 cup

  • Fortified tofu -80 IU in 3 oz

  • Oatmeal -150 IU in 1 packet

  • Cheese -40 IU in 1 slice

Recommended Daily Dosage of Vitamin D:

 Age 1-70: 600 IU
 Age 71 and older: 800 IU

Source: Vitamin D, Third Edition by Feldman D, Pike JW, Adams JS. Elsevier Academic Press, 2011.


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