1. Salmon
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.
Supplements 101: Vitamin D
While both types help you meet your vitamin D requirements, they differ in a few important ways.
Research even suggests that vitamin D2 is less effective than vitamin D3 at raising blood levels of vitamin D. This article sums up the main differences between vitamin D2 and D3.
Why You Need Vitamin D3
Unlike other vitamins, it doesn’t occur naturally in food but can be made in the body. Most people know that humans use sunlight to make vitamin D, the “sunshine vitamin.”.
Our bodies make vitamin D3, cholecalciferol. At the supplement counter, you can choose from D3 or D2. The main difference between the two supplements is how they are made.
#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. When this is the case remember that 1μg=40IU for Vitamin D. (1)
Vitamin D is fat soluble, which means you need to eat fat to absorb it.
Foods high in vitamin D include fish, mushrooms exposed to sunlight, fortified milk, fortified milk substitutes, fortified tofu, fortified yogurt, fortified breakfast cereals, fortified orange juice, pork chops, and eggs. This accounts for approximately 90% of our total vitamin D, with only 10% coming from food.