Essential Vitamins

Vitamins Guide – VITAMIN D

Vitamin D-rich foods – Vitamin D3 Cholecalciferol

Vitamin D-Rich Foods

Why We Need Vitamin D

Like vitamins A, E, and K, vitamin D is fat-soluble. However, it occurs in FIVE different forms, of which two are the most important: vitamin D2 (ergocalciferol) from plants, and vitamin D3 (cholecalciferol), from animals. Together, these two forms are called calciferol. Vitamin D3-rich foods include fortified milk, fish liver oils, oily fish and mushrooms.


We make some vitamin D3 in our skin when exposed to sunlight. Specifically, that occurs from a reaction between a compound called 7-dehydrocholesterol and UVB sunlight. This reaction ONLY occurs when the UV index is greater than 3, which arises from mid-spring to mid-autumn in temperate zones.

  • We can’t produce enough vitamin D3 during the late autumn to early spring because the Sun is too low in the sky, and the desired frequency of UVB light (280–315 nm) cannot penetrate the thicker atmosphere to reach us. Besides, we tend to wrap up in warm clothes anyway. So 10 to 15 minutes of exposure to the face, arms, and hands two or three times a week is enough without sunscreen, so there’s no need to sunbathe. More prolonged exposure makes no difference because excess UV destroys the vitamin!

Vitamin D is a prohormone: after it is consumed in the diet or made in the skin, it binds to vitamin D binding protein, enters the circulation, and is converted into the active hormone called calcitriol inside kidney cells. Here’s what calcitriol does:

  • Regulates calcium and phosphorus absorption in the small intestine.
  • Promotes calcium reabsorption in the kidneys so less is excreted in the urine.
  • Reduces the release of calcium from bones.
  • Maintains the balance between the production and breakdown of collagen and elastin during bone growth.
  • Stimulates new cartilage production within joints.
  • Boosts immune cell activity.
  • Bolsters brain and cardiovascular health.

Now you know why we should eat vitamin D-rich foods.

Vitamin D RDA

The Recommended Dietary Allowance for adults is 15 mcg and 20 mcg for those over 70s. The safe upper level for long-term use of supplements is 80 mcg daily. Toxicity occurs at intakes over 500 mcg, giving headaches and nausea. You can easily get your RDA by eating vitamin D-rich foods.

Vitamin D3 Deficiency

Poor diet and insufficient sun exposure can lead to reduced bone mineralization, which can trigger rickets (bone development) in kids and osteomalacia (bone softening and weakening) in adults. Bone thinning (osteoporosis) in menopausal women is regulated with vitamin D supplements. Eighty percent of people with hip fractures have evidence of lack of vitamin D. Other deficiency problems include elevated infection rate, constipation, muscle weakness, irritability, and deafness due to osteomalacia. So, make sure you eat enough vitamin D-rich foods, or use supplements, especially during the dark season.

Vitamin D3 Benefits

Common cold: a study involving 19,000 people found that those with the lowest vitamin D levels were 40 percent more likely to catch a cold. [1] So, to help avoid catching the common cold, make sure you eat enough vitamin D-rich foods.

3 Amazing Vitamin D-Rich Foods

Vitamin D is an essential nutrient that helps our bodies absorb calcium and maintain strong bones. While sunlight is an excellent source of vitamin D, it can be challenging to get enough from food alone. Luckily, several delicious foods are rich in this essential nutrient. Here are three vitamin D-rich foods to add to your diet, plus another lesser option:

Vitamin D-Rich Foods: Oily Fish

Oily fish, such as salmon, tuna, mackerel, and sardines, are some of the best sources of vitamin D. Just 3.5 ounces of cooked salmon contains over 11 mcg of vitamin D, which is over two-thirds of the recommended daily intake for most adults. In addition to vitamin D, fatty fish are also rich in omega-3 fatty acids, which have been shown to have numerous health benefits, including reducing inflammation and improving heart health. See this page about omega-3-rich foods.

Check the labels

Other types of fatty fish high in vitamin D include sardines, herring, and trout. These fish are not only delicious but also a great way to boost your vitamin D intake. If you don’t like oily fish, you can also get vitamin D from fortified foods, such as milk, orange juice, and cereal. However, it’s important to note that these foods may not provide as much vitamin D as fatty fish, so check the labels. Still, it’s still a good idea to try to include oily fish in your diet as vitamin D-rich foods whenever possible. Oily fish are great vitamin D-rich foods.

Vitamin D-Rich Foods: Mushrooms

Mushrooms are a super source of vitamin D, especially if exposed to UV light. Just one cup of sliced mushrooms can provide up to 10 mcg of vitamin D, which is two-thirds of the recommended daily intake for most adults. Mushrooms are also low in calories but high in antioxidants, making them a healthy addition to any meal. Try adding sliced mushrooms to your omelets, salads, or stir-fries for a boost of vitamin D.

Minerals in mushrooms

In addition to being a great source of vitamin D, mushrooms also contain other vital nutrients like potassium, copper, and selenium. Some varieties of mushrooms, like shiitake and maitake, also have immune-boosting properties. To get the most vitamin D out of your mushrooms, leave them in the Sun for a few hours before cooking. Whether you’re a vegetarian or just looking to add more vitamin D-rich foods to your diet, mushrooms are a delicious and nutritious option. All mushrooms are good vitamin D-rich foods.

Vitamin D-Rich Foods: Fortified Foods

In addition to natural sources of vitamin D, many foods are fortified with this vitamin added to the food during processing. Some common fortified foods include milk, orange juice, and cereal. Check the nutrition label on these products to see how much vitamin D they contain. Adding fortified foods to your diet can be an easy way to boost your vitamin D intake.

Orange Juice

One cup of fortified milk contains around 10 mcg of vitamin D, or two-thirds of the RDA. Orange juice is another popular option, with one cup of fortified juice also containing about 10 mcg. Cereal is also often fortified, with some brands containing up to 15 mg or 100 percent of the recommended daily vitamin D intake per serving. When choosing fortified foods, check the nutrition label to ensure that the product contains a significant amount of vitamin D.

Vitamin D-Rich Foods: Egg Yolk

Egg yolks are another source of vitamin D, with one large egg yolk containing 1 mcg of vitamin D. Okay, that’s not a lot, but it’s better than nothing. A couple of eggs will give you 13 percent of the RDA. While egg yolks have gotten a bad reputation in the past for their cholesterol content, recent research has shown that moderate egg consumption does not increase the risk of heart disease in healthy individuals. So go ahead and enjoy that sunny-side-up egg for breakfast! [2]

Choline and Selenium

In addition to being a good source of vitamin D, egg yolks also contain other essential nutrients like choline and selenium. They are also versatile and can be incorporated into a variety of dishes, from omelets to baked goods. Just be sure to choose high-quality eggs from pasture-raised chickens, as these tend to have higher levels of vitamin D and other nutrients than conventionally-raised eggs. Eggs are great vitamin D-rich foods.

Vitamin D Supplementation

As vitamin D3 (cholecalciferol) is 20 percent to 40 percent more effective than plant-sourced Vitamin D2 (ergocalciferol) in maintaining blood vitamin D levels, that is the one with which to supplement. The supplements available via this website have the vitamin D3 form.

Essential 16 Vitamins

Due to lack of vitamin D in most foods, it is wise the top-up with via supplementation, especially if you don't like oily fish and mushrooms. There is no better way to do this than supplementing with ALL 16 essential vitamins at the same time, not just vitamin D. Our EV-16 Essential 16 Vitamins give you TWICE the recommended daily allowance of most of these essential vitamins. Below is a complete list of the vitamins in these supplements:

  • Vitamin A (retinyl acetate) 0.8 mg or 100% of the RDA
  • Vitamin B1 (Thaimine) 2.2 mg or 200% of the RDA
  • Vitamin B2 (Riboflavin) 2.8 mg or 200% of the RDA
  • Vitamin B3 (Niacin) 32 mg or 200% of the RDA
  • Vitamin B5 (Pantothenate) 12 mg or 200% of the RDA
  • Vitamin B6 (Pyridoxine) 2.8 mg or 200% of the RDA
  • Vitamin B7 (Biotin) 0.1 mg or 200% of the RDA
  • Vitamin B12 (Methyl cobalamin) 5 mcg or 200% of the RDA
  • Vitamin C (L-ascorbic acid) 160 mg or 200% of the RDA
  • Vitamin D3 (Cholecalciferol) 10 mcg or 67% of the RDA
  • Vitamin E (DL-α-tocopheryl acetate) 24 mg or 160% of the RDA
  • Vitamin K1 (Phytomenadione) 75 mcg or 200% of the RDA
  • Choline 82.5 mg **
  • Bioflavonoids 5 mg **
  • Folic Acid 0.4 mg or 200% of the RDA
  • Inositol 50 mg **
  • ** daily value not established. Other Ingredients: Microcrystalline Cellulose, Maltodextrin, Magnesium Stearate (Vegetable Source)


Vitamin D-giving sunlight and vitamin D3 supplement capsules

However, since our EV-16 Essential vitamins have vitamin D3 at 10 mcg per capsule, some people prefer the higher amounts and supplement with our standalone vitamin D3 offering:

Simply Max full strength D3 helps maintain all-around good health. Vitamin D3 is essential for the challenges our immune systems face today. 90 tablets. Each tablet contains a HUGE 50 mcg of vitamin D3, or over THREE times the RDA. It promotes bone health, supports the immune system, strengthens muscles, fights inflammation, and is suitable for vegetarians, GMO-free, lactose-free, and gluten-free.


2. Eggs

See also:

Synonymous terms: vitamin d rich foods; vitamin d vegetables and fruits; vitamin d deficiency symptoms; vitamin d benefits; vitamin D-rich foods

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