Vitamin D
Author: Matthew Gallo
Inspire Wellness@Home
February 16, 2023
In the human body, Vitamin D is produced endogenously, or internally, when UV light from the sun is absorbed by our skin. It can also be ingested via supplements or foods with naturally present or added vitamins. Vitamin D affects many bodily functions, the most well-known being its impact on the regulation of calcium deposits in the body, which is critical for bone health. More and more research has shown that Vitamin D also plays a role in supporting our immune system, helping to control infections, inflammation, and reduce cancer cell growth. [2]
Research suggests that most Americans aren’t getting enough Vitamin D [1]. Data collected between 2013 and 2016 showed that a staggering 94% of people over the age of 1 ingested less than the Estimated Average Recommended amount.
When serum levels were tested, it was found that 18% of people were at risk of Vitamin D inadequacy, and another 5% at risk of deficiency. [1]
Vitamin D Deficiency
Someone may develop a Vitamin D deficiency if they are not getting enough through their diet and do not receive enough ultraviolet sun exposure over an extended period. Those who are lactose intolerant or follow a vegan diet are at a higher risk for deficiency, because they are unable to consume many foods commonly fortified with or naturally containing Vitamin D. Other conditions or factors that may put someone at risk of deficiency include inflammatory bowel disease, obesity, and undergoing gastric bypass surgery.
The effects of Vitamin D deficiency manifest differently depending on a person’s age. For infants and children, deficiency can result in rickets, a condition of soft bones and skeletal deformities caused by the failure of bone tissue to harden.
In adults, deficiency can result in soft and weakened bones, known as Osteomalacia. This condition can be reversed with supplementation.
Recommended Intakes
Recommended Dietary Allowance is a reference value used to express the average daily amount of intake needed to meet the nutrient requirements of healthy individuals. These values vary by age and sex, with the RDA’s for Vitamin D as follows:
*mcg = micrograms // IU = international units
|
Age |
Male |
Female |
Pregnancy |
Lactation |
|
0-12 months* |
10 mcg |
10 mcg |
||
|
1–13 years |
15 mcg |
15 mcg |
||
|
14–18 years |
15 mcg |
15 mcg |
15 mcg |
15 mcg |
|
19–50 years |
15 mcg |
15 mcg |
15 mcg |
15 mcg |
|
51–70 years |
15 mcg |
15 mcg |
||
|
>70 years |
20 mcg |
20 mcg |
[1]
Sources of Vitamin D
There are only a few foods that naturally contain Vitamin D, the best sources being the flesh of fatty fish or fish liver oils. Egg yolks, cheese, and beef liver also contain small amounts. Many foods such as dairy products and cereals are fortified with nutrients, which is how most Vitamin D is provided in American diets. The table below shows a variety of foods and their Vitamin D levels per serving.
|
Food |
Micrograms |
International |
Percent DV* |
|
Cod liver oil, 1 tablespoon |
34.0 |
1,360 |
170 |
|
Trout (rainbow), farmed, cooked, 3 ounces |
16.2 |
645 |
81 |
|
Salmon (sockeye), cooked, 3 ounces |
14.2 |
570 |
71 |
|
Mushrooms, white, raw, sliced, exposed to UV light, ½ cup |
9.2 |
366 |
46 |
|
Milk, 2% milkfat, vitamin D fortified, 1 cup |
2.9 |
120 |
15 |
|
Soy, almond, and oat milks, vitamin D fortified, various brands, 1 cup |
2.5-3.6 |
100-144 |
13-18 |
|
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 1 serving |
2.0 |
80 |
10 |
|
Sardines (Atlantic), canned in oil, drained, 2 sardines |
1.2 |
46 |
6 |
|
Egg, 1 large, scrambled** |
1.1 |
44 |
6 |
[1]
How to Check Vitamin D Levels at Home
Inspire Wellness@Home makes testing Vitamin D levels at home easy, affordable, and convenient. Order online, test easily from the comfort of your home, and return your sample in the postage-paid envelope. Taking control of your health and wellness journey has never been simpler.
Results from our CLIA-certified laboratories are held to the same standards of quality and accuracy that you would expect from your doctor’s office, supported by a team of professionals who are passionate about partnering with our clients on a proactive path to better health.
Vitamin D Test - https://inspirewellnessathome.com/products/vitamin-d-test
Shop Wellness Tests - https://inspirewellnessathome.com/collections/wellness
Check out our socials! - https://linktr.ee/inspirewellnessathome
Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this web site is for general information purposes only.
References
-
“Office of Dietary Supplements - Vitamin D.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#en25.
-
“Vitamin D.” The Nutrition Source, 14 Nov. 2022, https://www.hsph.harvard.edu/nutritionsource/vitamin-d/.