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What is vitamin D in?

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.

TekstNina Wawryszuk

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Nina Wawryszuk

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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.

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RecenzjaAlexandra Cudna-Bartnicka

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Alexandra 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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RedakcjaMichael Tomaszewski

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Michael Tomaszewski

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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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Fact-checkingEmilia Moskal

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Emilia Moskal

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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

03 December, 2024

Recenzja02 September, 2022

Redakcja02 September, 2022

Learn more about our editorial process

12 min

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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

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

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.

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.

Best for the immune system

Natu.Care Vitamin D 2000 UI

5.0

Vitamin D content: 50 µg
Additional active ingredients: none
Form: capsules
Dosage: Adults - 2000 IU (1 capsule)
Overweight individuals - up to 4000 IU (2 capsules)
Elderly individuals - up to 4000 IU (2 capsules)
Number of capsules: 90

See price

Product description

Vitamin D plays a crucial role in our health and well-being. It affects calcium and phosphate metabolism, which translates to healthy bones and teeth. It also helps regulate the immune system, and studies indicate its influence on the functioning of the nervous system.

Vitamin D, although called a “vitamin,” is actually a prohormone that our body produces on its own, primarily under the influence of sunlight. Unfortunately, our modern lifestyle contributes to deficiencies of this essential vitamin. Working in enclosed office buildings, using (necessary!) SPF creams, and covering the body with clothing all make it very difficult, if not impossible, to obtain adequate levels of vitamin D from sunlight. This is why appropriate, year-round supplementation is so crucial.

Vitamin D from Natu.Care is a well-tested vitamin D3 suspended in safflower oil, a plant known for its numerous health benefits. The convenient, easy-to-swallow capsule will make supplementation a part of your daily, healthy routine, improving your overall well-being.

Pros and cons

Pros:

Ensures proper functioning of the immune system
Supports the maintenance of healthy bones and teeth
Maintains proper heart, kidney, and muscle function
Tested by an independent, certified laboratory
Convenient and easy-to-swallow capsule
Clean composition - free from added sugar, gluten, GMOs, lactose, and without preservatives or colorants

Cons:

None.

Additional Information

Pregnant women and breastfeeding mothers should consult a doctor before using the product. This dietary supplement is intended for a healthy adult population up to the age of 75.

Soft capsule

Pharmovit Vitamin D3 4000 UI

4.6

Active ingredients: vitamin D3
Packaging: 120 capsules
Daily serving: 1 capsule
Sufficient for: 4 months

See price

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

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

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

5.0

Content vitamin D3: 2000 IU
Additional active ingredients: vitamin K
Form: drops
Dose: 5 drops daily
Sufficient for: 180 days

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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

Additional information

Tasteless

Dr. Jacob's Vitamin D3 drops

4.8

Content vitamin D3: 800/1600 IU
Form: drops
Dose: 1 or 2 drops daily
Sufficient for: 320–640 drops

See price

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

Additional information

Very high dose

OstroVit Vitamin D 4000 IU

4.8

Content vitamin D3: 4000 IU
Form: capsules
Dose: 1 capsule per day
Sufficient for: 120 days

See price

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.

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.

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

5.0

Content vitamin D3: 2000 IU
Form: capsules
Dose: 1 capsule per day
Sufficient for: 90 days

See price

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

Additional information

Best for the youngest

Primabiotic Vitamin D3 Kids

4.9

Content vitamin D3: 400 IU
Form: drops
Dose: 2 drops daily
Sufficient for: 360 days

See price

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

Additional information

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What is vitamin D in? Dietary sources [table]

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?

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

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) .		540 IU/100 g .
fresh farmed salmon
100-250 IU/100 g .
canned fish (e.g. tuna, sardines) .	200 IU/100 g .
mackerel (cooked/baked)
.		. 152 IU/100 g .
fresh cod	40 IU/100 g

Egg yolk, milk, cheese and mushrooms

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

Name .	Vitamin D content (40 IU = 1 µg) .
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 .	16 IU/100 g .
shiitake mushrooms	100 IU/100 IU

Other foods fortified with vitamin D

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

Name .	Vitamin D content (40 IU = 1 µg) .
modified infant milk . (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) .	70-80 IU/100 ml .
Breakfast cereals fortified with vitamin D	Depending on manufacturer 8-100 IU/portion .
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?

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

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

Diet with vitamin D - recipes from the expert

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.

Breakfast

Salmon, egg and avocado sandwiches

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.

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

See also:

Dinner

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

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:

vitamin B12 and other B vitamins,
folic acid (vitamin B9),
zinc,
iron,
magnesium,
phosphorus,
calcium,

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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