Food Sources of Vitamin D3

Vitamin D is a catch-all name for a group of fat soluble prohormones (substance that converts into a hormone) that are crucial to the body, especially in children. Vitamin D has two major groups, D2 and D3, that perform slightly different and highly necessary functions. Vitamin D3, also known as cholecalciferol, is manufactured by the body through exposure to sunlight, but it can be found in certain foods as well.

Egg yolks contain vitamin D.

Function

Vitamin D3 is vital for maintaining several organ systems, but it primarily deals with bone health. The body processes D3 and converts it into a hormone. This hormone moves calcium and phosphorus into the bloodstream, by extracting it from food digesting in the intestines.

Ultraviolet Light

The best way to get vitamin D3 into your body is though exposure to the ultraviolet B rays that cause your skin to produce the vitamin. You can either do this through spending time outside in the sun or by using a tanning bed.

Food Sources

Otherwise, the best food sources of vitamin D3 listed by the National Institutes of Health include cod liver oil,, mushrooms, cooked salmon, mackerel, sardines and tuna canned in oil, fortified orange juice and milk, any fortified grains or ready-to-eat cereals. Egg yolks, liver, beef and Swiss cheese also contain D3.

Significance

The general American diet provides about 100 IU of vitamin D per day, according to the National Institutes of Health. The recommended allowance of Vitamin D is 200 IU/day for anyone under 50, 400/day for people age 51 to 70, and 600/day for anyone over 70. Climate and skin color present a challenge to getting the right amount of D3, however, and deficiency has serious consequences. The NIH and American Academy of Pediatrics believe that vitamin D deficiency is common in the United States and recommend at least 400 IU of vitamin D per day and at most 2,000 IU. The Food and Drug Administration is currently reevaluating the recommended daily allowance, and is expected to update its guidelines in 2010.

Warning

Without enough vitamin D3 to help the mineralization of calcium in the bones, children are susceptible to rickets and permanently misshapen long bones. In adults, D3 deficiency can lead to osteoporosis. In the long run, the kidneys, heart and liver are also affected by D3 deficiency, since D3 also plays a role in Vitamin A absorption into the body. The NIH and FDA recommend taking Vitamin D supplements to combat any deficiencies.

References

• National Institutes of Health- Dietary Factsheet; Vitamin D
• American Academy of Pediatrics- Vitamin D Report