But this is not all. Our food choices are also undervalued, as the list of foods that actually provide large amounts of vitamin D is limited. This dual issue has led to vitamin D being added to the list of dietary components of public health concern, according to the United States Department of Agriculture (USDA). Essentially, this means that many Americans are not meeting their vitamin D needs through sunlight, supplements, and diet, posing risks to our overall health.
To be honest, even if you want to increase your vitamin D through diet alone, your options are pretty limited. Think about it. How often do you make meals based on cod liver oil or munch on mushrooms that have been exposed to UV rays? Not very often, right? Fatty fish like salmon and mackerel can help you level up, but they’re not necessarily a staple in the average American’s meal plan.
Getting the recommended 600 international units (IU) of vitamin D each day is easier than you think. No supplements required. By learning a little about which foods are naturally high in vitamin D, you can easily add them to your diet and reach your goals. Fatty fish (such as salmon and mackerel), egg yolks, and fortified foods such as milk and orange juice are delicious and easy ways to increase your intake. With a few thoughtful changes to your diet, you can meet your daily vitamin D needs.
How much vitamin D do you need each day?
Vitamin D is essential for maintaining overall health, especially promoting bone health and dental integrity. Additionally, vitamin D supports immune system function and helps prevent illness and infection. It may also play a role in regulating mood, avoiding symptoms of depression, and supporting heart health. In one word? Vitamin D is quite important.
According to the National Institutes of Health (NIH), women should take 600 IU (or 15 micrograms) of vitamin D each day. People over age 70 should aim for an additional 200 IU (5 micrograms) of vitamin D, for a total of 800 IU/day (20 micrograms).
Although this is a general guideline, the Endocrine Society notes that certain groups may require more than 600 IU per day, including:
Children and adolescents up to age 18 People over age 75 People who are pregnant People with high-risk prediabetes.
How to get 600 IU of vitamin D into your diet
Finding food sources of vitamin D can be difficult because this nutrient is not found naturally in many foods. Including vitamin D in your diet can be especially difficult if you follow a vegan lifestyle. Data suggests that people who follow a vegan diet consume less vitamin D than those whose diet includes animal protein.
Natural sources of vitamin D include fatty fish such as salmon, mackerel, and sardines. It is also found in small amounts in beef liver and egg yolks. Fortified foods play an important role in helping individuals meet their vitamin D needs. For example, many dairy products such as milk and yogurt, as well as plant-based alternatives such as almond milk and soy milk, are fortified with vitamin D.
Mushrooms are the only food you can find in the produce aisle that has the unique ability to increase vitamin D levels when exposed to UV rays and sunlight. Some mushroom farmers literally expose their mushrooms to ultraviolet light to help them produce more vitamin D. (Think of it like a mushroom tanning bed.) Cremini and portobello mushrooms contain high levels of ergosterol, a plant sterol that converts to vitamin D when exposed to ultraviolet light. Because of this, these varieties may contain higher natural amounts of vitamin D. To determine if mushrooms contain vitamin D, check the package for a label indicating UV exposure, or specifically if it says “fortified with vitamin D.”
So how can you hit the 600 IU mark without consuming large amounts of beef liver or egg yolks? Here are some helpful tips to help you reach your goal of getting more than 600 IU of vitamin D during the dark winter months. Here are 5 sample dates that I am using. Follow their advice.
Day 1
1 can Safe Catch Smoked Trout (480 IU)
1 cup milk (100 IU)
4 oz Activia Yogurt (64 IU)
Total = 644 IU
2nd day
1 serving of Original Cheerios (160 IU)
SILK Kids Pea and Oat Milk Blend Plant Milk 1 Serving (160 IU)
1 serving of Plain Almond Kite Hill Yogurt (108 IU)
Pan’s Mushroom Jerky 1 serving (256 IU)
Total = 684 IU
3rd day
Buck and Honey Cru Starbucks 1 serving (800 IU)
Total = 800 IU
Day 4
Uncle Matt’s Ultimate Immune Juice 1 Serving (400 IU)
3 oz sockeye salmon (447 IU)
Total = 847 IU
Day 5
1 Cookie Dough Crunch MOSH Bar (120 IU)
1 serving of UV-irradiated Portobella mushrooms (384 IU)
1 Eggland’s Best Egg (240 IU) (Fun Fact: Eggland’s Best Egg contains more vitamin D than regular eggs, 6 times more, in fact. (You can also reach your daily goals.)
Total = 744 IU
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