VITAMIN D Sources and Recommendations

Skin makes vitamin D when exposed to the sun. Since the sun also causes the majority of skin cancer, dermatologists recommend getting Vitamin D from the diet not, the sun.

The Skin Cancer Foundation recommends 1000 IU of vitamin D per day, for adults.

The American Academy of dermatology Position statement can be viewed here (PDF).

Vitamin D is toxic in high doses - 2000 IU is the upper daily limit for safety.

Calculate your average dietary intake of vitamin D. Take a supplement, if necessary, to meet the 1000 IU/day

What are food sources for vitamin D?

Natural sources can vary widely in vitamin D content.

Methods of food preparation can affect vitamin D content.

Natural sources include:

  • Wild caught salmon has the most vitamin D at almost 1000 IU/ 3.5 oz( a normal serving)
  • Farm caught salmon averages 240 IU/serving
  • Ahi tuna and farmed trout have about 400 IU/serving
  • Sardines have about 175 IU/3.2 oz
  • Mushrooms vary tremendously in vitamin D content - the content can be significantly increased by exposing to ultraviolet light.

Fortified sources base the percentage on 400 IU(25% equals 100 IU)

Fortified sources include:

  • Milk, soy milk, some orange juice- usual content 100 IU/cup
  • Some cereals and yogurts - must read the labels

Baking did not change the content of vitamin D in farm raised salmon but, frying reduced the content by 50%

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