Nearly half of all U.S. women are deficient in vitamin D, putting them at increased risk for many chronic conditions from autoimmune diseases to larger waistlines and even certain types of cancer. 

Use our guide to the best sources of vitamin D to help ensure that you’re getting enough of this essential nutrient.

 The cold, dark days of winter may be a real threat on your health, thanks to the precipitous drop of vitamin D, aka the “sunshine vitamin,” during this time of year.

Seasonal variations in vitamin D status are well documented: A recent University of California-Irvine and Mayo Clinic study with 3.44 million blood samples of Americans found that serum vitamin D levels are highest in August after several months of exposure to sunshine and lowest in February due to dwindling daylight. In fact, a national survey of U.S. women reported that 42% had are considered vitamin D deficient, due to low blood levels.

While vitamin D is essential to absorb calcium for bone health, the sunshine vitamin’s benefits extend well beyond your bones. Vitamin D is essential for the immune system; and improves insulin sensitivity, mood and muscular strength. It’s also thought to help in reducing belly fat and protects against autoimmune diseases like type 1 diabetes, rheumatoid arthritis and multiple sclerosis. Some studies even suggest low vitamin D may up risk for several types of cancer (including breast) and dementia.

 How Much Vitamin D is Enough?

The Institute of Medicine recommends 600 IU per day for adults but many other experts believe that 1,000-2,000 IU is optimal. Try incorporating natural sources of vitamin D and vitamin D-enriched foods into your diet to get at least 600 IU per day. A supplement of vitamin D2 or D3 can also help ensure that you’re getting enough.

Best Sources of Vitamin D

Vitamin D is notoriously hard to get because only a few foods naturally contain it. Cod liver oil, fatty fish, egg yolks, liver and mushrooms are the few foods that naturally contain significant amounts of vitamin D, but you can also find foods and beverages fortified with it, like milk and nondairy beverages. Use the list below to boost vitamin D in your diet.

1 Tbsp. cod liver oil: 1,360 IU

3 oz wild Alaskan Sockeye (red) salmon (all salmon contains vitamin D, but wild Alaskan is highest and is also sustainable): 930 IU

3 oz. canned Alaska Sockeye (red) salmon: 790 IU

1 cup fresh mushrooms: 100-400 IU (check labels for brands that are treated with UV-light to boost vitamin D)

3 oz mackerel: 210 IU

1 large fortified egg: 120 IU

1 cup fortified soymilk, 120 IU

1 cup fortified milk, 100 IU

6 oz. yogurt (varies by brand; many contain no vitamin D):40-100 IU

1 cup fortified Orange Juice (varies by brand): 100-130IU

1 Tbsp. fortified spread (i.e., Country Crock with Calcium & Vitamin D): 80 IU

1 cup fortified breakfast cereal: 40-50 IU

1 large egg yolk: 40 IU

1 oz. Swiss cheese: 12 IU

Values from USDA Nutrient Database and manufacturer’s websites.

References:

Kasahara AK¹, Singh RJ, Noymer A.

Vitamin D (25OHD) Serum Seasonality in the United States. PLoS One. 2013 Jun 21;8(6):e65785. Print 2013.

Forrest KY¹, Stuhldreher WL. Prevalence and correlates of vitamin D deficiency in US adults. Nutr Res. 2011 Jan;31(1):48-54. doi: 10.1016/j.nutres.2010.12.001.

Regan L. Bailey,^4,* Kevin W. Dodd,⁵ Joseph A. Goldman,⁶ et al.

Estimation of Total Usual Calcium and Vitamin D Intakes in the United States^1–3 J Nutr. Apr 2010; 140(4): 817–822.

Best Sources of Vitamin D is a post from: Appetite for Health