Why You Need Vitamin D3
Most people know that humans use sunlight to make vitamin D, the “sunshine vitamin.”. Vitamin D2 is ergocalciferol, which differs slightly from D3 but behaves the same way in the body. D3 is slightly more potent.
D3 comes from animal sources, although it can be made from lichen. If you are a vegan or vegetarian, you’ll want to read labels closely.
1. Salmon
Salmon is a popular fatty fish and great source of vitamin D. According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving Still, one serving of farmed salmon provides about 250 IU of vitamin D, or 32% of the DV Summary Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average.
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These nutrients are needed to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults. People at high risk of not getting enough vitamin D, all children aged 1 to 4, and all babies (unless they’re having more than 500ml of infant formula a day) should take a daily supplement throughout the year.
But there is currently not enough evidence to support taking vitamin D solely to prevent or treat COVID-19.
#1: Fish (Salmon)
Y 29th, 2021
Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning and alleviation of inflammation. (1)
Excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart disease and kidney stones.
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The current U.S. Daily Value (%DV) for vitamin D is 20μg (micrograms) and the toxicity threshold is thought to be 250 to 1000 μg/day. Vitamin D is also made by the body when skin is exposed sunlight and is therefore called the sunshine vitamin. Depending on where you live, 20 minutes of sun exposure a day is enough to meet your vitamin D requirements.