As a registered dietitian, I am acutely aware of the challenges many face in achieving adequate levels of vitamin D, particularly during the winter months. It’s estimated that over 40% of all Americans are somewhat deficient in vitamin D (also known as the sunshine vitamin), leaving many vulnerable to a range of health issues.
Vitamin D deficiency goes beyond the simple issue of not getting enough sun; modern lifestyles often confine individuals indoors, significantly limiting their exposure to sunlight. This concern is especially pronounced in winter when shorter days and weaker sunlight make it harder for the body to synthesize sufficient amounts of vitamin D naturally.
Additionally, the limited variety of foods rich in vitamin D compounds the problem, making it difficult for many to meet their nutritional needs. The U.S. Department of Agriculture (USDA) has identified vitamin D as a dietary component of public health concern, highlighting that many Americans aren’t obtaining necessary levels through sunlight, supplements, or diet.
Even if someone aims to increase vitamin D through food alone, the options can be quite restrictive. How often do you prepare meals that involve cod liver oil or opt for UV-exposed mushrooms? Fatty fish such as salmon and mackerel can help, but they are not always staples in an average meal plan.
Getting the recommended 600 international units (IU) of vitamin D daily can be achievable without relying solely on supplements. By incorporating foods that are naturally rich in vitamin D, you can enhance your diet and meet your daily requirements. Incorporate choices like fatty fish (like salmon and mackerel), egg yolks, and fortified products such as milk or orange juice. These small, mindful dietary adjustments can significantly elevate your vitamin D levels.
How Much Vitamin D Do You Need Every Day?
Vitamin D plays a crucial role in supporting overall health, particularly in maintaining bone health and dental integrity. Furthermore, it bolsters immune function, potentially helping to ward off infections and illnesses. There are indications that vitamin D may also affect mood regulation and could be beneficial for heart health. In essence, vitamin D is integral to our well-being.
According to the National Institute of Health (NIH), women should aim for 600 IU (or 15 micrograms) of vitamin D each day. Those over 70 should increase their intake by an additional 200 IU (5 micrograms), totaling 800 IU/day (20 micrograms).
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While these are general guidelines, The Endocrine Society indicates that certain groups might require higher levels than 600 IU/day, including:
- Children and teens up to age 18
- People aged 75 and older
- Pregnant individuals
- People at high risk for pre-diabetes.
How to Include 600 IU of Vitamin D in Your Diet
Finding food sources rich in vitamin D can be particularly tough, especially for those adhering to a vegan lifestyle. Research suggests that vegans generally consume less vitamin D compared to those incorporating some animal products into their diets.
Natural sources of vitamin D predominantly include fatty fish like salmon, mackerel, and sardines. Beef liver and egg yolks also contribute to vitamin D intake. Fortified foods are essential for many trying to meet their vitamin D needs; numerous dairy products, such as milk and yogurt, as well as plant-based alternatives like almond milk and soy milk, are often fortified with vitamin D.
Interestingly, mushrooms are unique in that they can increase their vitamin D content through UV light exposure or sunlight. Some farmers utilize UV light specifically to enhance the vitamin D levels in mushrooms—similar to using a tanning bed. Varieties such as cremini and portobello mushrooms contain higher levels of the plant sterol ergosterol, which transforms into vitamin D when exposed to UV light. To identify whether mushrooms are high in vitamin D, check for labels indicating UV exposure or those labeled as ‘vitamin D enriched.’
So, how do you achieve that 600 IU mark without relying heavily on beef liver or egg yolks? Here are five sample meal plans that I follow during winter months, all designed to ensure you exceed the 600 IU recommendation. Always consult your healthcare provider if you’re advised to aim for more than 600 IU/day.
Day 1
1 can Safe Catch smoked trout (480 IU)
1 cup dairy milk (100 IU)
4 ounces Activia Yogurt (64 IU)
TOTAL = 644 IU
Day 2
1 serving Original Cheerios (160 IU)
1 serving SILK Kids Pea and Oatmilk Blend Plant-Based Milk (160 IU)
1 serving Plain Almond Kite Hill Yogurt (108 IU)
1 serving Pan’s Mushroom Jerky (256 IU)
TOTAL = 684 IU
Day 3
1 serving Buck n’ Honey Clusterbucks (800 IU)
TOTAL = 800 IU
Day 4
1 serving Uncle Matt’s Ultimate Immune Juice (400 IU)
3 ounces sockeye salmon (447 IU)
TOTAL = 847 IU
Day 5
1 Cookie Dough Crunch MOSH Bar (120 IU)
1 serving UV-exposed portobella mushrooms (384 IU)
1 Eggland’s Best Egg (240 IU) (Fun Fact: Eggland’s Best Eggs contain more vitamin D than ordinary eggs—six times more, in fact—but you can still enjoy your preferred egg brand to meet your daily goal.)
TOTAL = 744 IU
