What is vitamin D in? The three most important sources of vitamin D

Vitamin D is special! Find out where to get it from to ensure its correct concentration.

Nina Wawryszuk - AuthorAuthorNina Wawryszuk
Nina Wawryszuk - Author
AuthorNina Wawryszuk
Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

Learn more about our editorial process

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Alexandra Cudna-Bartnicka - Reviewed byReviewed byAlexandra Cudna-Bartnicka
Verified by an expert
Alexandra Cudna-Bartnicka - Reviewed by
Reviewed byAlexandra Cudna-Bartnicka
Clinical nutritionist

Clinical nutritionist whose main area of interest is nutrition in diseases and functional disorders of the digestive system.

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Michael Tomaszewski - Edited byEdited byMichael Tomaszewski
Michael Tomaszewski - Edited by
Edited by
Michael Tomaszewski
Editor

Graduate of Journalism and Artes Liberales at the University of Warsaw. Since 2017, he has been working with the biggest portals in Poland and abroad as an editor. Previously worked for 3 years in one of the leading pharmaceutical companies - he knows the health and beauty industry inside out. In his free time, he most enjoys playing tennis or skiing.

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Emilia Moskal - Fact-checkingFact-checkingEmilia Moskal
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Fact-checkingEmilia Moskal
Natu.Care Editor

Emilia Moskal specialises in medical and psychological texts, including content for medical entities. She is a fan of simple language and reader-friendly communication. At Natu.Care, she writes educational articles.

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What is vitamin D in? The three most important sources of vitamin D
29 April, 2024
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Vitamin D is a unique vitamin - it is produced in the skin during exposure to ultraviolet (UVB) radiation. We can also obtain vitamin D from diet or supplementation.

Sunbathing provides the ideal conditions for the synthesis of vitamin D in the skin. But how do we get this vitamin in autumn and winter? Are you faced with a run on a winter noon in just shorts? Do you need to buy tons of salmon and hectolitres of milk? Together with nutritionist Aleksandra Cudna, we will show you all the sources of vitamin D and you will decide how to use them.

.

Description of contents:

  • The three most important sources: skin synthesis, diet, supplementation
  • .
  • What is vitamin D in? Dietary sources [table]
  • .
  • Diet with vitamin D - recipes from an expert
  • .
  • Summary
  • .

See also:

What is vitamin D in?

.

Vitamin D is found in foods such as oily sea fish, egg yolk, cheese, milk and mushrooms. The highest levels of vitamin D are found in fresh eel, salmon and herring - a 100g serving provides 800-1200 IU of this vitamin.

The sunshine vitamin can be found in .... the sun. Exposure of the skin to sunlight promotes its natural synthesis and is the natural and most effective source of vitamin D.

Sunshine is the most important source of vitamin D.

The three most important sources of vitamin D

.

Dermal synthesis

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According to various sources, it is estimated that approximately  80-90% of the body's daily requirement for this vitamin is met by skin exposure to sunlight. In spring and summer, 15 minutes of sunbathing, between 10am and 3pm with arms and legs uncovered, yields as much as supplementation with 2000 IU of vitamin Dand.

Diet

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We can obtain vitamin D from food. In this way we are able to cover the daily requirement in about  20%. Vitamin D intake in Poland is far from meeting the dietary recommendationsand

See below to find out which products you can find vitamin D in.

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Supplementation

.

Individual vitamin D supplementation depends on, among other things: season, lifestyle, age, diet, complexion. Before supplementation, it is advisable to do a blood test and check the concentration of vitamin D3 in the body. There are various vitamin D preparations available on the market. One form of administration is drops, which have a proven high bioavailability and better bioavailability than capsulesand.

The best on the market

Vegan vitamin D: Sunny Mood

Vegan vitamin D: Sunny Mood
5.0
  • Content vitamin D32000 IU
  • Form: drops
  • .
  • Dose: 20 drops
  • .
  • Sufficient for: 90 days
  • .
See price
in the Natu.Care shop
Product description

Sunny Mood is a certified vegan vitamin D3 thatóre extracted from marine algae. It is a highly researched ingredient thatós safe and effective. The active ingredient is suspended in MCT oil, so you can count on excellent bioavailability. 

The formula is sealed in a dark bottle – you don't have to worry about the supplement losing its properties through sunlight. In addition, the packaging is equipped with a pipette, whichóra makes dosing easier.

Pros and cons

Sunny Mood is a certified vegan vitamin D3 thatóre extracted from marine algae. It is a highly researched ingredient thatós safe and effective. The active ingredient is suspended in MCT oil, so you can count on excellent bioavailability. 

The formula is sealed in a dark bottle – you don't have to worry about the supplement losing its properties through sunlight. In addition, the packaging is equipped with a pipette, whichóra makes dosing easier.

Additional information

Sunny Mood is a certified vegan vitamin D3 thatóre extracted from marine algae. It is a highly researched ingredient thatós safe and effective. The active ingredient is suspended in MCT oil, so you can count on excellent bioavailability. 

The formula is sealed in a dark bottle – you don't have to worry about the supplement losing its properties through sunlight. In addition, the packaging is equipped with a pipette, whichóra makes dosing easier.

.

Good for immunity

Ibuvit D3 2000 + K2 MK-7 + OMEGA 3

Ibuvit D3 2000 + K2 MK-7 + OMEGA 3
4.1
  • Omega-3 content: 250 mg (200 mg DHA + 50 mg EPA)
  • Additional active ingredients: vitamin D3vitamin K
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

A dietary supplement containing omega-3 fatty acids, vitamin D3 and vitamin K. The formula supports the immune system, the functioning of the mós brain and vision. Moreover, its regular supplementation has a positive effect on teeth, as well as the use of calcium in the body, whichóry supports the musculoskeletal system. A daily portion provides 2000 IU of vitamin D3, which covers the requirement for an adult. Vitamin D3 supplementation is particularly recommendedólly during autumn and winter.

Pros and cons

A dietary supplement containing omega-3 fatty acids, vitamin D3 and vitamin K. The formula supports the immune system, the functioning of the mós brain and vision. Moreover, its regular supplementation has a positive effect on teeth, as well as the use of calcium in the body, whichóry supports the musculoskeletal system. A daily portion provides 2000 IU of vitamin D3, which covers the requirement for an adult. Vitamin D3 supplementation is particularly recommendedólly during autumn and winter.

Additional information

A dietary supplement containing omega-3 fatty acids, vitamin D3 and vitamin K. The formula supports the immune system, the functioning of the mós brain and vision. Moreover, its regular supplementation has a positive effect on teeth, as well as the use of calcium in the body, whichóry supports the musculoskeletal system. A daily portion provides 2000 IU of vitamin D3, which covers the requirement for an adult. Vitamin D3 supplementation is particularly recommendedólly during autumn and winter.

User review

A dietary supplement containing omega-3 fatty acids, vitamin D3 and vitamin K. The formula supports the immune system, the functioning of the mós brain and vision. Moreover, its regular supplementation has a positive effect on teeth, as well as the use of calcium in the body, whichóry supports the musculoskeletal system. A daily portion provides 2000 IU of vitamin D3, which covers the requirement for an adult. Vitamin D3 supplementation is particularly recommendedólly during autumn and winter.

.

Soft capsule

Pharmovit Vitamin D3 4000 UI

Pharmovit Vitamin D3 4000 UI
4.6
  • Active ingredients: vitamin D3
  • Packaging: 120 capsules
  • .
  • Daily serving: 1 capsule
  • .
  • Sufficient for: 4 months
  • .
See price
in the Natu.Care shop
Product description

Soft oil capsules with vitamin D3 in the form of cholecalciferol. Vitamin D3, known as „the sunshine vitamin” helps with the normal absorption and utilisation of calcium and phosphorus, as well as maintaining normal blood calcium levels.

Vitamin D3 helps to maintain healthy bones and teethós, the normal functioning of muscles and the immune system. Its supplementation is recommended in Poland, due to a common deficiencyór.

Pros and cons

Soft oil capsules with vitamin D3 in the form of cholecalciferol. Vitamin D3, known as „the sunshine vitamin” helps with the normal absorption and utilisation of calcium and phosphorus, as well as maintaining normal blood calcium levels.

Vitamin D3 helps to maintain healthy bones and teethós, the normal functioning of muscles and the immune system. Its supplementation is recommended in Poland, due to a common deficiencyór.

Additional information

Soft oil capsules with vitamin D3 in the form of cholecalciferol. Vitamin D3, known as „the sunshine vitamin” helps with the normal absorption and utilisation of calcium and phosphorus, as well as maintaining normal blood calcium levels.

Vitamin D3 helps to maintain healthy bones and teethós, the normal functioning of muscles and the immune system. Its supplementation is recommended in Poland, due to a common deficiencyór.

Pure composition

Primabiotic Vitamin D3+K2Mk7

Primabiotic Vitamin D3+K2Mk7
5.0
  • Content vitamin D32000 IU
  • Additional active ingredients: vitamin K
  • Form: drops
  • Dose: 5 drops daily
  • .
  • Sufficient for: 180 days
  • .
See price
in the Natu.Care shop
Product description

Primabiotic Vitamin D3+K2 is an effective combination of two valuable vitamins. These compounds support each other's action, so that your body derives greater benefits from them. Supplemented regularly, this formula from Primabiotic can reduce the risk of bone fractures, support immune system function and take care of calcium metabolism.

Pros and cons

Primabiotic Vitamin D3+K2 is an effective combination of two valuable vitamins. These compounds support each other's action, so that your body derives greater benefits from them. Supplemented regularly, this formula from Primabiotic can reduce the risk of bone fractures, support immune system function and take care of calcium metabolism.

Additional information

Primabiotic Vitamin D3+K2 is an effective combination of two valuable vitamins. These compounds support each other's action, so that your body derives greater benefits from them. Supplemented regularly, this formula from Primabiotic can reduce the risk of bone fractures, support immune system function and take care of calcium metabolism.

Tasteless

Dr. Jacob's Vitamin D3 drops

Dr. Jacob's Vitamin D3 drops
4.8
  • Content vitamin D3800/1600 IU
  • Form: drops
  • .
  • Dose: 1 or 2 drops daily
  • .
  • Sufficient for: 320–640 drops
  • .
See price
in the Natu.Care shop
Product description

Sunshine Vitamin D3 FORTE is a dietary supplement containing a high dose of vitamin D3. Each drop of the product provides 800 IU of this essential vitamin for the proper functioning of the organism, whichóra supports the proper absorption of calcium and the maintenance of healthy bones, teethóra and muscles.

Pros and cons

Sunshine Vitamin D3 FORTE is a dietary supplement containing a high dose of vitamin D3. Each drop of the product provides 800 IU of this essential vitamin for the proper functioning of the organism, whichóra supports the proper absorption of calcium and the maintenance of healthy bones, teethóra and muscles.

Additional information

Sunshine Vitamin D3 FORTE is a dietary supplement containing a high dose of vitamin D3. Each drop of the product provides 800 IU of this essential vitamin for the proper functioning of the organism, whichóra supports the proper absorption of calcium and the maintenance of healthy bones, teethóra and muscles.

Very high dose

OstroVit Vitamin D 4000 IU

OstroVit Vitamin D 4000 IU
4.8
  • Content vitamin D34000 IU
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 120 days
  • .
See price
in the Natu.Care shop
Product description

OstroVit Vitamin D 4000 IU is a dietary supplement in the form of soft capsules, specially designed for peopleóing vitamin D deficiency, and especially recommended for seniorsów. 

.

Contains 4,000 IU of vitamin D per capsule, enabling effective dietary supplementation. The olive oil contained in the formula enhances the absorption of vitamin D, further enriching the supplement with healthy fats. 

The supplement contains a wide range of vitamins and minerals.

The pack contains 120 capsules, allowing for four months of supplementation when taken with one capsule per day.

Pros and cons

OstroVit Vitamin D 4000 IU is a dietary supplement in the form of soft capsules, specially designed for peopleóing vitamin D deficiency, and especially recommended for seniorsów. 

.

Contains 4,000 IU of vitamin D per capsule, enabling effective dietary supplementation. The olive oil contained in the formula enhances the absorption of vitamin D, further enriching the supplement with healthy fats. 

The supplement contains a wide range of vitamins and minerals.

The pack contains 120 capsules, allowing for four months of supplementation when taken with one capsule per day.

Additional information

OstroVit Vitamin D 4000 IU is a dietary supplement in the form of soft capsules, specially designed for peopleóing vitamin D deficiency, and especially recommended for seniorsów. 

.

Contains 4,000 IU of vitamin D per capsule, enabling effective dietary supplementation. The olive oil contained in the formula enhances the absorption of vitamin D, further enriching the supplement with healthy fats. 

The supplement contains a wide range of vitamins and minerals.

The pack contains 120 capsules, allowing for four months of supplementation when taken with one capsule per day.

Pure composition

Aura Herbals Vitamin D3 2000 IU

Aura Herbals Vitamin D3 2000 IU
5.0
  • Content vitamin D32000 IU
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 90 days
  • .
See price
in the Natu.Care shop
Product description

A good dose of vitamin D3 from natural and certified sourcesóde. Just one capsule a day will provide you with a dose of the vitamin, essential for the proper functioning of the immuneós and skeletal systems.

Pros and cons

A good dose of vitamin D3 from natural and certified sourcesóde. Just one capsule a day will provide you with a dose of the vitamin, essential for the proper functioning of the immuneós and skeletal systems.

Additional information

A good dose of vitamin D3 from natural and certified sourcesóde. Just one capsule a day will provide you with a dose of the vitamin, essential for the proper functioning of the immuneós and skeletal systems.

Best for the youngest

Primabiotic Vitamin D3 Kids

Primabiotic Vitamin D3 Kids
4.9
  • Content vitamin D3400 IU
  • Form: drops
  • .
  • Dose: 2 drops daily
  • .
  • Sufficient for: 360 days
  • .
See price
in the Natu.Care shop
Product description

Vitamin D3 Kids is a formula from Primabiotic created with the youngest children in mind. The supplement supports bone health, supports the absorption of calcium and phosphorus, and has a positive effect on the immune system.

Pros and cons

Vitamin D3 Kids is a formula from Primabiotic created with the youngest children in mind. The supplement supports bone health, supports the absorption of calcium and phosphorus, and has a positive effect on the immune system.

Additional information

Vitamin D3 Kids is a formula from Primabiotic created with the youngest children in mind. The supplement supports bone health, supports the absorption of calcium and phosphorus, and has a positive effect on the immune system.

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Vegan seaweed vitamin D3 in drop form .

Vegan vitamin D3 from seaweed in drop form

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Sunny Mood is a vegan vitamin D3 from seaweed in drop form. Simple formulation, high bioavailability and convenient administration.

See more
.

What is vitamin D in? Dietary sources [table]

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Sources of vitamin D from food include, for example: full-fat fish, egg yolk, milk and dairy products, mushrooms, and products fortified with vitamin D e.g. breakfast cereals, vegetable drinks.

What products contain the most vitamin D?

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Check the table below and see if you have these products in your diet. Or maybe it's a good time to diversify your menu?

Full-fat fish

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A natural source of vitamin D is full-fat fish. Choose fish from a reliable source. The best fish are caught in the Atlantic, Pacific and North Sea.

Content of vitamin D in fishand:

. .

Name

.

Vitamin D content (40 IU = 1 µg)

.

Fresh carbon

.

1200 IU/100 g

fresh wild salmon

600-1000 IU/100 g

.

shrimp in oil

.

808 IU/100 g

Marinated herring

480 IU/100 g

beef (cooked/roasted)

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  540 IU/100 g

 

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fresh farmed salmon

100-250 IU/100 g

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canned fish (e.g. tuna, sardines)

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200 IU/100 g

.

mackerel (cooked/baked)

.   .

152 IU/100 g

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fresh cod

40 IU/100 g

Egg yolk, milk, cheese and mushrooms

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Vitamin D is found to a lesser extent in egg yolks, milk and dairy products and cheese. However, it is worth including these products in your diet. 

Content of vitamin D in selected foodsand

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Name

.

Vitamin D content (40 IU = 1 µg)

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Egg yolk

54 IU/egg yolk

cow's milk

.

0.4-1.2 IU/100 ml

.

cheddar

24 IU/100 g

parmesan

21 IU/100 g

camembert

18 IU/100 g

mozzarella

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16 IU/100 g

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shiitake mushrooms

100 IU/100 IU

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Other foods fortified with vitamin D

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Today, there are a plethora of vitamin D-enriched products on the market. In addition to foods for infants and children, we can also buy plant-based drinks or breakfast cereals.

Vitamin D content of selected foodsand

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Name

.

Vitamin D content (40 IU = 1 µg)

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modified infant milk 

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(0-6 months of age)

.

40-60 IU/100 ml

.

modified follow-on milk 

.

(7-12 months of age)

.

56-76 IU/100 ml

.

modified milk junior (2-3 years of age)

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70-80 IU/100 ml

.

Breakfast cereals fortified with vitamin D

Depending on manufacturer 8-100 IU/portion

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milk milk-rice porridges, milk-cereal porridges

Depending on manufacturer 160-480 IU/100 g

.
.

plant-based beverages

depending on manufacturer approx. 50-100 IU/portion

Did you know that in Poland there is an obligation to enrich bread spreads (except butter) with vitamin D? This makes them an additional source of it in the diet.

Is vitamin D found in fruit and vegetables?

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Unfortunately, vitamin D is not found in fruit and vegetables. Are you surprised? However, remember that they should be on your plate every day! They are bombs of other vitamins and minerals that have a huge impact on your health and wellbeing.

Have you heard of the combination of vitamins D3 K2 MK7? Don't be fooled - read the article co-written with an expert on why you shouldn't buy such a combination!

Vegan vitamin D3 from seaweed in drop form

Vegan vitamin D3 from seaweed in drop form

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Sunny Mood is a vegan vitamin D3 from seaweed in drop form. Simple formulation, high bioavailability and convenient administration.

See more
.

Diet with vitamin D - recipes from the expert

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It is impossible to cover the daily requirement of vitamin D from the diet. However, it is worth composing your meals so that they are rich in nutrients. A varied diet rich in healthy fats will make it easier for us to absorb vitamin D. Below are some suggestions for balanced meals from nutritionist Aleksandra Cudna.

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Breakfast

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Salmon, egg and avocado sandwiches

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Ingredients:

.

    .
  • hen's egg 55 g (1 piece),
  • .
  • avocado 70 g,
  • .
  • wholemeal rye bread 70 g (2 slices),
  • .
  • smoked salmon 50 g,
  • .
  • Lemon juice, pepper, salt to taste,
  • .

Making: Hard boil the egg. Crush avocado with a fork, season. Spread avocado on bread, place salmon and sliced egg on top. Alternatively, you can blend all the ingredients to make a paste and spread it on the bread.

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In this meal you will find 1.70 µg (68 IU) of vitamin D and healthy omega-3 acids.

See also:

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Dinner

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Baked cod with spinach and potatoes

.

Ingredients:

.

    .
  • fresh cod 150 g,
  • .
  • fresh spinach 50 g (2 handfuls),
  • .
  • potatoes 250  g (2 large pieces),
  • .
  • parmesan cheese 20 g (2 tbsp),
  • .
  • olive oil 10 g (1 tbsp),
  • .
  • Salt, pepper to taste,
  • .

Making: Season the cod as desired and brush with olive oil. Place in a preheated 200°C oven for 15-20 minutes. Cook the potatoes until soft. When the cod is ready, sprinkle with Parmesan cheese, place on a plate together with the potatoes, top with spinach and season as desired.

In this meal you'll find 1.55 µg (62 IU) of vitamin D, healthy omega-3 fatty acids and vitamins K and C.

Dinner

.

Omlet with camembert cheese and chanterelles

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Ingredients:

.

    .
  • hen's eggs 110 g (2 pieces),
  • .
  • flour (e.g. rye, wheat, spelt) 20 g (2 tbsp),
  • .
  • currants 80 g (1 large handful),
  • .
  • cow's milk/vegetable drink 30 g (3 tbsp),
  • .
  • camembert cheese 20 g (2 slices),
  • .
  • garlic 5 g (1 clove),
  • .
  • olive oil 5 g (1 teaspoon),
  • .
  • Salt, pepper, thyme to taste,
  • .

Execution: Heat the olive oil in a frying pan. Add the sliced chanterelles and fry until browned (about 5 minutes). Scramble the eggs, add the milk/vegetable drink, pressed garlic, flour and mix. Pour the mixture over the chanterelles and fry covered for approx. 1 minute, then turn on the other side. Place the omelette on a plate, top with 2 slices of camembert, season as desired and fold the omelette in half.

.

In this meal you will find 6.03 µg (241 IU) of vitamin D and, among other things,  B vitamins and vitamin A.

Sounds tasty? Get inspired, modify to your liking, and cook someone a delicious surprise, rich in vitamins and healthy fats. After such a meal you will ensure better absorption of vitamin D.

.

See also:

I've shown you where vitamin D is, use that knowledge! Go for a walk, let the sunshine bathe you, diversify your diet and get a good vitamin D supplement.

Did you know that you can't find vitamin D in fruit and vegetables? Is there anything else you were curious about? Let me know in the comments. You can also write about how to turn a chanterelle omelette right side up - I'm looking for tips!

Summary

.
  • The three sources of vitamin D acquisition are: skin synthesis, diet, supplementation.
  • As much as 80-90% of the daily vitamin D requirement is covered by sun exposure and about 20% by a balanced diet.
  • Vitamin D supplementation is particularly important during autumn and winter and when skin synthesis is insufficient - then recommended throughout the year.

FAQ

.
. What are the best sources of vitamin D? .

The best natural source of vitamin D is sun exposure. It is synthesised in the skin when exposed to UVB radiation. You can also take vitamin D in foods such as:

  • fatty fish - e.g. salmon, mackerel, tuna and sardines,
  • .
  • eggs (yolk),
  • .
  • beef liver,
  • .
  • milk, yoghurt and cheeses enriched with vitamin D,
  • .
  • spinach and other leafy vegetables,
  • .

Vitamin D supplementation is also recommended - especially between autumn and summer. Do it responsibly, so first check out our ranking of the best vitamin D products.

. What fruit is vitamin D in?" .

Vitamin D is not found in fruit in significant amounts because most fruits contain very low amounts of fat, which is needed for vitamin D production in the body. Some fruits contain small amounts of vitamin D2 (ergocalciferol), which are produced by plants as a result of exposure to sunlight.

However, these are not sufficient to cover the daily requirement - check what the maximum vitamin D intake is.

. What vegetables contain vitamin D? .

Fat and sun exposure are needed to produce vitamin D. For this reason, few vegetables are sources of it. Small amounts of vitamin D are found in spinach, for example.

.

Not a good source of vitamin D, however, are mushrooms, in particular shitake, mushrooms and portobello (approx. 100 IU/100 g).

. How much vitamin D does an egg have? .

The main source of vitamin D in an egg is the yolk - the white has none. It has about 54 IU, which is 5-10% of the daily requirement for adults. The amount of vitamin D in an egg can vary depending on the hen's diet, rearing method and sun exposure. Eggs from free-range hens have more vitamin D than from caged hens.

. What are the symptoms of vitamin D deficiency? .

Vitamin D deficiency produces a myriad of symptoms. Here are some of the most important ones:

  • weakening of muscles,
  • .
  • decreased physical endurance,
  • .
  • hair loss,
  • .
  • decreased immunity,
  • .
  • overweight,
  • .
  • bone diseases,
  • .
  • skin problems,
  • .
  • mood swings,
  • .

The symptoms of vitamin D deficiency are varied and uncharacteristic, and their severity can vary depending on the severity of the deficiency.

Want to know more? See also: Symptoms of vitamin D deficiency + treatment options and doctor's opinion.

. Does vitamin D deficiency cause depression? .

There is a link between vitamin D deficiency and depression, but the relationship is complex and not yet fully understood.

Vitamin D regulates levels of neurotransmitters, such as serotonin, which affect mood and brain function.

Research suggests that people with vitamin D deficiency have a higher risk of depression and other mood disorders, such as anxiety and irritability. It is still unclear whether vitamin D deficiency directly causes depression, or whether it is the result of a superimposition of other factors as well.

The following is not yet known.

Do you notice symptoms of depression or low mood? Ask a psychologist or psychiatrist for help.

 

. Does lack of vitamin D cause weight gain? .

According to some studies, people with vitamin D deficiency are more likely to be overweight and obese, although this link is not fully explained.

 

One possible reason is that vitamin D deficiency may affect the endocrine system - including the production of hormones that regulate appetite and metabolism. Vitamin D deficiency can also affect insulin sensitivity, which can lead to increased glycaemia and hinder weight loss.

Research is still ongoing, but you need to remember that weight gain can have many causes - including poor diet, physical inactivity, stress, co-morbidities or thyroid problems.

. How much does a blood test for all vitamin levels cost?

Prices for blood tests for all vitamin levels may vary depending on the package you choose or the laboratory itself. You can choose between basic and extended packages. Some laboratories also offer comprehensive vitamin and mineral testing, in which - in addition to vitamin D - you will have your concentrations determined for, among others:

Basic package prices start from £150.

.
. How to supplement vitamin D? .

You can supplement vitamin D deficiencies in four ways:

.
  • exposure to the sun - the more time you spend outdoors, the better;
  • .
  • diet - include fatty fish, liver, egg yolks, cheeses, milk and dairy products enriched in vitamin D in your menu;
  • .
  • supplementation - start this after consultation with a specialist and choose the best vitamin D supplements;
  • phototherapy - you can only start light treatment under the care of a doctor;
  • .

.

.

Resources

.
. See all .

Chauhan, K., Shahrokhi, M., & Huecker, M. R. (2022). Vitamin D. In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK441912/

Jarosz, Prof. Dr. n med M. (2020, December 3). Nutrition Standards 2020. National Center for Nutrition Education. https://ncez.pzh.gov.pl/abc-zywienia/normy-zywienia-2020/

St, H., & Sk, P. (2012). Vitamin D supplementation: What's known, what to do, and what's needed. Pharmacotherapy, 32(4). https://doi.org/10.1002/phar.1037

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Meet the team
Nina Wawryszuk - Author

Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

Alexandra Cudna-Bartnicka - Reviewed by

Clinical nutritionist

Verified by an expert

Clinical nutritionist whose main area of interest is nutrition in diseases and functional disorders of the digestive system.

Michael Tomaszewski - Edited by

Editor

Michael Tomaszewski

Graduate of Journalism and Artes Liberales at the University of Warsaw. Since 2017, he has been working with the biggest portals in Poland and abroad as an editor. Previously worked for 3 years in one of the leading pharmaceutical companies - he knows the health and beauty industry inside out. In his free time, he most enjoys playing tennis or skiing.

Emilia Moskal - Fact-checking

Natu.Care Editor

Emilia Moskal specialises in medical and psychological texts, including content for medical entities. She is a fan of simple language and reader-friendly communication. At Natu.Care, she writes educational articles.

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