Vitamin D: health benefits, food sources, supplements, and recipe

Posted On May 11, 2023

Vitamin D, also known as the sunshine vitamin, is now recognized not only for bone health but also for reducing the risk of chronic diseases. With a reported 30-50% of the US and European population reported as vitamin D deficient or insufficient, I felt it was an important topic to review!₃

Health Benefits and the Role it Plays in the Body

 Vitamin D impacts the proper functioning of the musculoskeletal, immune, nervous, and cardiovascular systems.₁ It’s involved in the function of vital organs, such as the kidneys, intestinal mucosa, and bones to regulate calcium and phosphate metabolism. ₆

Dangers of low levels

Vitamin D deficiency is connected to the demineralization of bones which results in increased susceptibility to fractures, bone deformation, and osteoporosis.  It is also related to depression, impaired cognitive function, and sessional infections, such as influenza._1,2 Some studies have linked vitamin D deficiency to colon cancer, arthritis, diabetes mellitus, and cardiovascular disease.₆

Image by Dr. Manuel González Reyes from Pixabay

Populations at risk for having low levels

Persons more at risk of vitamin D deficiency include pregnant and breastfeeding women, infants aged 6 months to 5 years old, people aged 65 and above, people not exposed to much sun, people with darker skin, and those with certain diseases (liver and kidney). Studies show an elevated body fat mass contributes to a risk of vitamin D deficiency also. ₂

How are levels checked?

A blood test checking the circulating  25(OH)D is the barometer for vitamin D status₃, this test can be ordered by your health care professional. The following chart described blood levels of vitamin D and the body’s status.

<20 ng/mL	deficiency
21-29 ng/mL	insufficient
>30 ng/mL	goal
>150 ng/mL	Vitamin D intoxication

What is the daily recommended intake?

The National Institute of Health provides the following guidelines for the recommended daily vitamin D intake to prevent deficiency.

Age	Male	Female	Pregnancy	Lactation
0-12	400 IU	400 IU
1-13	600 IU	600 IU
14-18	600 IU	600 IU	600 IU	600 IU
19-50	600 IU	600 IU	600 IU	600 IU
51-70	600 IU	600 IU
70 +	800 IU	800 IU

The National Institute of Health has acknowledged that signs and symptoms of toxicity are unlikely at daily intakes below 10,000 IU/day.  A point to remember, the above intake recommendations are to prevent deficiency, not for optimal health. It is strongly recommended to discuss any plans to take a vitamin D supplement with your healthcare practitioner due to potential negative medication interactions.₄

Vitamin D-rich foods & Supplements

If you didn’t know, Vitamin D is made up of vitamins D2 and D3. What’s the difference between D2 and D3? The primary source of D2 is plants, and it can be made synthetically. D3 is made in human skin after sun exposure; some can be obtained via food sources.₆ There are animal-free versions of D3 available if preferred.₄

Image by Joe from Pixabay

The best natural sources of vitamin D foods include fatty fish (trout, salmon, tuna, mackerel) and fish liver oil. An animal’s diet affects the amount of vitamin D in its tissues. Beef liver, egg yolks, and cheese all have some small amounts of vitamin D3. Mushrooms have some vitamin D2 in them. ₅. Some foods fortified with vitamin D include milk and plant-based milk alternatives, ready-to-eat breakfast cereals, orange juice, and yogurt (cheese and ice cream are not typically fortified).₄

Photo by Annie Spratt on Unsplash

Both D2 and D3 can raise the blood’s vitamin D levels. Most evidence indicates that D3 increases blood levels to a greater extent and maintains higher levels longer than D2. Both D2 and D3 have been shown to be absorbed well in the gut. 

Conclusion

I am happy to share this important information about vitamin D, now that you know more about it, it’s essential you make positive decisions regarding your own health. Discuss getting your Vitamin D levels checked with your health care provider and include vitamin D-rich foods in your diet. Please enjoy a delicious baked Sockeye salmon recipe, one serving provides approximately 579 IU of vitamin D. I love Sockeye salmon because it’s so high in omega-3 fatty acids and its flesh holds up well baked or grilled!

Image by Robert Owen-Wahl from Pixabay

Herb-Garlic Baked Wild Sockeye Salmon

Yield 4-6 servings

• 2 pounds wild sockeye salmon fillet
• 1 cup minced fresh herbs (your choice, we picked thyme, rosemary, basil, parsley, and tarragon!)
• 3 cloves garlic, minced
• 2 tablespoons capers, drained
• 1/2 an orange, sliced with the end piece reserved
• 1 tablespoon extra virgin olive oil
• salt and pepper

Instructions

1. Preheat oven to 450°F and line a large, heavy-bottomed baking sheet with parchment paper.
2. Combine minced herbs, garlic, and capers in a bowl.
3. Squeeze the end of the orange over the salmon filet, season with salt and pepper then drizzle with olive oil.
4. Coat the salmon with the herb mixture patting it down on top of the entire surface area of the filet.
5. Arrange the slices of orange on top of the herbs in a scattered pattern.
6. Bake for 10-12 minutes depending on the thickness of your salmon. Do not overcook! The thick part of the filet should be bright red and moist. Check at 10 minutes only returning to the oven if necessary for 2-minute increments. Adapted from Running To The Kitchen

References

1. Zmijewski MA. Vitamin D and Human Health. Int J Mol Sci. 2019 Jan 3;20(1):145. doi: 10.3390/ijms20010145. PMID: 30609781; PMCID: PMC6337085.
2. Galesanu C, Mocanu V. VITAMIN D DEFICIENCY AND THE CLINICAL CONSEQUENCES. Rev Med Chir Soc Med Nat Iasi. 2015 Apr-Jun;119(2):310-8. PMID: 26204630.
3. Holick MF. Vitamin D status: measurement, interpretation, and clinical application. Ann Epidemiol. 2009 Feb;19(2):73-8. doi: 10.1016/j.annepidem.2007.12.001. Epub 2008 Mar 10. PMID: 18329892; PMCID: PMC2665033.
4. Balvers MG, Brouwer-Brolsma EM, Endenburg S, de Groot LC, Kok FJ, Gunnewiek JK. Recommended intakes of vitamin D to optimise health, associated circulating 25-hydroxyvitamin D concentrations, and dosing regimens to treat deficiency: workshop report and overview of current literature. J Nutr Sci. 2015 May 25;4:e23. doi: 10.1017/jns.2015.10. PMID: 26090099; PMCID: PMC4463009.
5. National Institutes of Health. (2022, August 12). Office of dietary supplements – vitamin D. NIH Office of Dietary Supplements. Retrieved April 27, 2023, from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ 
6. Alayed Albarri EM, Sameer Alnuaimi A, Abdelghani D. Effectiveness of vitamin D2 compared with vitamin D3 replacement therapy in a primary healthcare setting: a retrospective cohort study. Qatar Med J. 2022 Aug 4;2022(3):29. doi: 10.5339/qmj.2022.35. PMID: 35974883; PMCID: PMC9372493.