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Vitamin D

What is it?

Vitamin D (also referred to as “calciferol”) is a fat-soluble (meaning it is stored in fat) vitamin that is naturally present in a few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet (UV) rays from sunlight strike the skin and trigger vitamin D synthesis. Vitamin D promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations to enable normal bone mineralization.

 

What does that mean?

Basically you can get vitamin D from the sun or food!

 

Why do you take it?

Bone health—think osteoporosis prevention

Immunity—there may be some decreased risk of certain cancers

 

How much should I get?

19-70 y/o: 600 IU

>71 y/o: 800 IU

 

What happens if I don’t get enough?

Bones can start to thin

 

What happens if I take in too much?

Kidney stones

Nausea

Constipation

(See link above for more details)

 

What can I eat?

Tuna 

Milk (fortified) 

Salmon 

Eggs 

Mushrooms

Margarine (fortified)

 

I will admit, this is one that you can actually take the supplement and get a good bit from it. Here is a dietitian's recent article on the best vitamin D supplements.

Sardines

Sardines

Berries and Oatmeal Yogurt

Berries and Oatmeal Yogurt

Drinking Milk

Drinking Milk

Mushroom Soup

Mushroom Soup

Salmon

Salmon

Fresh Butter

Fresh Butter

Egg Delivery

Egg Delivery

Wild Mushrooms

Wild Mushrooms