Vitamin D
Vitamin D; fat soluble vitamin, linked to healthy heart and bones
- Best to eat with fat for better absorption
- Linked to many chronic diseases
- Deficiency more likely if obese, dark skin, older
Health Benefits:
- healthy immune system
- reduce inflammation
- bone and muscle strength
- reduce cancer cell growth
Low intake of Vitamin D
Symptoms of low Vitamin D intake
- Bones, back pain
- Fatigue, Tiredness
- Frequent infections; Sick often
- Hair loss
- Muscle pain, weakness
- Slow wound healing
Causes of low Vitamin D intake
- Celiac, Crohn's disease
- Gastric bypass surgery for weight loss
- Kidney or liver disease
- Limited sun exposure, dark skin
- Statin, steroid use
- Vegan diet, low dietary intake
Excess intake of Vitamin D
Symptoms of excess intake of Vitamin D
- Abnormal heart beat, High BP
- Constipation, Dehydration
- Excessive thirst, Urination
- Loss of appetite, Weight loss
- Nausea, Vomiting
- Ringing in ears
At risk for excess Vitamin D
- Estrogen therapy
- Isoniazide (antituberculosis)
- Thiazide diuretics for high blood pressure
Vitamin D Content in Foods
Foods High in Vitamin D
| Food | Serving Size | Vitamin D |
|---|---|---|
| Cod liver oil | 1 Tbsp | 34 mcg |
| Crimini mushrooms | 1 cup | 27.8 mcg |
| Atlantic salmon, farmed, cooked | 6 oz | 22.3 mcg |
| Coho salmon, wild, cooked | 6 oz | 19.2 mcg |
| Sockeye salmon, cooked | 3 oz | 18.3 mcg |
| White button mushrooms, sliced | 1 cup | 18.3 mcg |
| Salmon, canned | 3 oz | 18 mcg |
| Rainbow trout, farmed | 3 oz | 16.2 mcg |
| Swordfish, cooked | 3 oz | 14 mcg |
| Sturgeon, smoked | 3 oz | 13.7 mcg |
| Atlantic mackerel, raw | 3 oz | 13.7 mcg |
| Pink salmon, cooked | 3 oz | 12 mcg |
| Sturgeon, cooked | 3 oz | 11 mcg |
| Whitefish, smoked | 3 oz | 10.9 mcg |
| Jack mackerel, Pacific mackerel, cooked | 3 oz | 9.7 mcg |
| Egg yolk, dried | 1 cup | 7 mcg |
| Tilapia, cooked | 6 oz | 6.3 mcg |
| Milk and soy chocolate drink | 1 cup | 5.9 mcg |
| Tofu, extra firm | 1 cup | 5.7 mcg |
| Tuna, light, canned in oil | 3 oz | 5.7 mcg |
| Halibut, cooked | 3 oz | 4.9 mcg |
| Atlantic herring, cooked | 3 oz | 4.6 mcg |
| Sardines, canned in oil | 3 oz | 4.1 mcg |
| Morel mushrooms | 1 cup | 3.4 mcg |
| Custard | 1 cup | 3.4 mcg |
| Dehydrated milk | 1 cup | 3.4 mcg |
| Whole milk | 1 cup | 3.2 mcg |
| Whey and milk based chocolate flavored drink | 1 cup | 3.2 mcg |
| Fruit yogurt, low fat w/vitamin D | 1 cup | 3.2 mcg |
Foods Low in Vitamin D
| Food | Serving Size | Vitamin D |
|---|---|---|
| Shrimp, cooked | 3 oz | 0.1 mcg |
| Bacon, pan fried | 3 slices | 0.1 mcg |
| Mexican blend cheese, shredded | 1 cup | 0.1 mcg |
| Clams, canned | 3 oz | 0.1 mcg |
| Beef or chuck stew, braised | 3 oz | 0.1 mcg |
| Chicken breast, roasted | 3 oz | 0.1 mcg |
| Blue cheese, Provolone cheese | 1 oz | 0.1 mcg |
| Pork tenderloin, roasted | 3 oz | 0.2 mcg |
| Yogurt, plain | 1 cup | 0.2 mcg |
| Egg noodles, cooked | 1 cup | 0.2 mcg |
| Ricotta cheese | 1 cup | 0.2 mcg |
| Burrito w/beans, cheese | 1 burrito | 0.2 mcg |
| Apricot cobbler, Pear cobbler | 1 cup | 0.2 mcg |
| Frozen yogurt | 1 cup | 0.2 mcg |
| Cheddar cheese, sharp | 1 oz | 0.3 mcg |
| Turkey breast, roasted | 6 oz | 0.5 mcg |
| Pork chop, lean, cooked | 6 oz | 0.7 mcg |
| Egg yolk, raw | 1 large | 0.9 mcg |
| Corn flakes cereal | 1 cup | 0.9 mcg |
| Egg | 1 large | 1 mcg |
| Sardine oil | 1 Tbsp | 1.1 mcg |
| Ham, lean, diced, roasted | 1 cup | 1.2 mcg |
| Greek vanilla yogurt, nonfat | 5.3 oz | 1.4 mcg |
| White tuna, canned, water packed | 3 oz | 1.7 mcg |
| Vanilla yogurt, nonfat | 1 cup | 2.2 mcg |
| Chocolate almond milk, Rice milk unsweetened | 1 cup | 2.4 mcg |
| Orange juice w/calcium, vitamin D | 1 cup | 2.5 mcg |
| Almond milk, unsweetened | 1 cup | 2.6 mcg |
| Soy milk | 1 cup | 2.9 mcg |
| Flounder, Sole, cooked | 3 oz | 3 mcg |
References
Osteoporosis. (2020). Cleveland Clinic. https://health.clevelandclinic.org/sodas-tea-coffee-can-make-bones-brittle/
Vitamin D Deficiency: Causes, Symptoms & Treatment. (2022). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency
Fat-Soluble Vitamins: What They Are and How To Get the Most Out of Them. (2023). Cleveland Clinic. https://health.clevelandclinic.org/fat-soluble-vitamins/
Curry, S., Byers, T., & Hewitt, M. (2003). Lifestyle Behaviors Contributing to the Burden of Cancer. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK223925/
Food Sources of Vitamin D: Standard portion, Smaller portion. (n.d.). Dietary Guidelines for Americans, 2020-2025. Retrieved November 6, 2023, from https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources
2015-2020 Dietary Guidelines. (n.d.). health.gov. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/
Foods Highest in Vitamin D. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/vitamin-d/all/highest/household/common+sr+fndds+branded/no
Vitamin D. (2023). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Nutrients: Vitamin D (IU) Content. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/VitaminD-Content.pdf
Nutrients: Vitamin D (IU) Food. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/VitaminD-Food.pdf
Zeratsky R.D., K., L. D. (2022). What is vitamin D toxicity? Should I be worried about taking supplements? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-toxicity/faq-20058108
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