Sources of Vitamin D2
Vitamin D2 is one of the most important forms of Vitamin D, and the terms can be used interchangeably. And while it may not be discussed as often as other vitamins, Vitamin D is one of the most crucial to everyday bodily functions. By increasing the flow of calcium and phosphorus into the bloodstream, Vitamin D supports several major organs and tissues. The calcium keeps the intestines and kidneys working, and and of course contributes to bone formation. Vitamin D also stimulates the immune system, helping the body fight tumors, and helps the pancreas produce insulin. A vitamin D deficiency can lead to diseases like rickets in children and osteomalacia--softening of the bones--in adults. Luckily, Vitamin D is available in plentiful supply, from natural sources that are inexpensive, and even free.
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Sunlight
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The most direct source of vitamin D is sunlight exposure, which is absolutely free. You only need a little--researchers suggest just five to 30 minutes of sun, between 10 a.m. and 3 p.m., twice a week. Because of skin cancer concerns, though, avoid any more direct exposure than that. If you live in a northern climate (above about 42 degrees latitude), even the sun won't provide enough vitamin D during winter months. In that case, you'll need to turn to dietary sources or supplements.
Fatty Fish
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The average adult under 51 years old needs 200 IU (International Units) of Vitamin D a day. Adults from age 51 to age 70 need 400, and those over 71 years old need 600. Much of this requirement can be fulfilled by eating small portions of fatty fish. Salmon lovers will get 350 IU of Vitamin D from just 3.5 ounces of the cooked fish; the same amount of cooked mackerel will provide 345 IU. Make a tuna salad with three ounces from a can, and you'll get 200 IU of Vitamin D; snack on 1.75 ounces of drained, canned sardines to get 250 IU.
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Cod Liver Oil
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Grandmothers recommended cod liver oil for years for a reason--it's packed with vitamins. Just one tablespoon provides 1360 IU of vitamin D, more than three times the daily requirement for most adults. As a bonus, if you go this route you'll also get a healthy dose of omega-3 fatty acids.
Eggs
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Eggs are nature's perfect food. Besides being packed with protein and good fats, they're also a good source of vitamin D. But it's all in the yolk, so go with the whole egg to get 20 IU.
Fortified Foods
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The sun and natural foods are the most preferable sources of this essential vitamin. But if other health concerns prevent exposure to the sun or consumption of natural foods, there are still options for getting enough Vitamin D. Because of concern over the growing threat of vitamin D deficiency, many supermarket foods are now fortified with it. Nearly every form of commercial milk--nonfat, reduced-fat, and whole--provides about 98 IU. A tablespoon of fortified margarine provides 60. Boxed cereals are another source. Many are fortified with 10 percent of the average adult's minimum requirement of Vitamin D, or about 40 IU. But check the nutrition facts--many cereals are fortified with much more.
Supplements
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Some experts claim that we actually need much more vitamin D than is currently recommended. Doses of 400 to 800 IU a day have been shown to be effective in osteoporosis prevention and treatment. Still, exercise caution and don't go much over this range. While high dosing is now being used in some experimental treatments, most experts have recommended a very upper limit of about 2000 IU a day, to avoid toxicity.
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