Sources Of Vitamin D

Vitamin D is essential to a healthy and balanced human diet. The human body can receive vitamin D through various natural and supplemental sources. The sources of vitamin D are somewhat limited, yet easily obtainable.

Sunshine

The easiest and most direct way to receive vitamin D is through sun exposure. Adults should receive 20 to 30 minutes of midday sun exposure several times a week. The best seasonal sun to receive is late spring, summer, and early fall. In winter, regular use of a sun bed is acceptable, as long as you avoid sunburn.

Food

The number of food sources containing naturally occurring vitamin D are few. Cod liver oil is the best food source, followed by fish, including salmon, tuna, and mackerel. Most commercially available milk in the U.S. is fortified with Vitamin D, however other dairy products (such as cheese and ice cream) are typically not fortified. Other foods that may include added vitamin D are breakfast cereals, orange juice, yogurt, and margarine.

Supplements

Vitamin D can be found in dietary supplements. This includes multivitamins, as well as

single supplements of vitamin D2 or D3. New evidence from the National Institutes of Health suggests that the two forms are metabolized differently, and that vitamin D3 can be up to three times more effective on the human body than D2.

Features

Vitamin D works with calcium and phosphorous to build strong bones and teeth. It also works with vitamins A and C to fight colds and build the immune system. Research by the vitamin D Council links its deficiency with cancers, heart disease, autoimmune disease, depression, osteoporosis, birth defects, and more.

Types

There are three main forms of vitamin D. Cholecalciferol (vitamin D3) is the only naturally occurring form. It's made in the skin, and can also be taken as a supplement. Calcidiol is a prehormone in the blood, and determines vitamin D deficiencies in human blood tests. Calcitriol is a steroid hormone found in the kidneys and tissues. It's the most potent steroid hormone in the human body, and has anti-cancer properties. Both Calcidiol and Calcitriol are derived from naturally occurring vitamin D3.

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