What Foods Are High In Vitamin D3

Why You Need Vitamin D3

Tamin D is a substance needed for health but only in tiny amounts. Unlike other vitamins, it doesn’t occur naturally in food but can be made in the body. At the supplement counter, you can choose from D3 or D2.
Vitamin D2 is ergocalciferol, which differs slightly from D3 but behaves the same way in the body. The main difference between the two supplements is how they are made. D3 comes from animal sources, although it can be made from lichen.
D2 is derived from plant sources. If you are a vegan or vegetarian, you’ll want to read labels closely. In the United States, many foods such as soy, almond, and oat milk are fortified with vitamin D. Few foods in their natural state contain vitamin.

1. Salmon

Whether the salmon is wild or farmed can make a big difference. Summary Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average.

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#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.

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. (1)

Sometimes vitamin D values are given in IU (International Units). This accounts for approximately 90% of our total vitamin D, with only 10% coming from food.
Depending on where you live, 20 minutes of sun exposure a day is enough to meet your vitamin D requirements.


D helps regulate the amount of calcium and phosphate in the body. 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.

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