4 Powerful Ways Vitamin D Supports Your Health

By Maureen Farrar

Winter’s (almost) here (at least in the Northern Hemisphere), and with that comes shorter days and less sunshine. This can lead to a drop in our vitamin D levels, making us more susceptible to a variety of health issues.

Vitamin D supports everything from our immune system to our bone strength. It also plays a role in depression, as researchers have noted that many people with depression have low vitamin D levels. 

So, how much vitamin D do we need? Should we be taking supplements? And what are the best ways to boost our levels? 

Health Benefits of Vitamin D 

Vitamin D is essential for a healthy body, and it comes in two main forms: D2 and D3. You can find vitamin D2 in some foods or added to things like dairy and cereal. Vitamin D3, on the other hand, is often called the “sunshine vitamin” because our bodies produce it when exposed to sunlight.

While vitamin D is well-known for its role in calcium absorption and bone health, it also offers a range of other benefits. From supporting your immune system to helping manage your weight, vitamin D is a true multi-tasker.

Let’s explore the ways vitamin D can boost your health, plus some tips on how to get more of it in your diet.

Improves Bone Health

Vitamin D is essential for building and maintaining strong bones. It helps our bodies absorb calcium, which is a key mineral for bone health and muscle function. Without vitamin D, calcium wouldn’t be able to do its job properly.

Together, vitamin D and calcium can also help prevent osteoporosis, a condition that causes bones to become weak and brittle.

Supports Your Immune System

Vitamin D plays a crucial role in supporting our immune system, and getting enough of it can help protect us from respiratory infections like the flu.

A 2017 study found that people living at higher latitudes (where sunlight is limited in winter) and those with frequent respiratory infections were more likely to have low vitamin D levels.

Further research, which analyzed 25 clinical trials, showed that taking vitamin D supplements regularly reduced the risk of respiratory infections, especially in people who were already deficient in vitamin D.

Strengthens Muscles

Besides its role in bone health, vitamin D also helps strengthen our muscles. It supports muscle fiber growth and development, which can improve balance and reduce the risk of falls.

May Be Helpful for Depression

There’s growing evidence that vitamin D might play a role in mood regulation. A 2018 study found that many people with depression also had low levels of vitamin D, suggesting a potential link.

This connection was also observed in people with postpartum depression, where low vitamin D levels were associated with depressive symptoms.

Furthermore, a 2020 study showed that taking vitamin D supplements actually helped improve symptoms of depression in people with mild to moderate cases.

Related: 7 Benefits of Magnesium

What is the Recommended Dietary Allowance of Vitamin D?

The daily recommendation for adults is as follows:

• Adults aged 19 to 70: 15 micrograms (mcg) or 600 IU
• Pregnant and lactating women: 150 mcg or 600 IU
• Adults aged 70+: 20 mcg or 800 IU

Signs of Vitamin D Deficiency

It’s estimated that about 25% of Americans and 57% of adults in the UK don’t have enough vitamin D. There are a few reasons why this might happen. Some people might not be getting enough vitamin D through their diet, while others might have conditions or take medications that interfere with how their bodies absorb or process vitamin D.

Symptoms of low vitamin D levels can include:

• Loss of bone density
• Bone pain
• Rickets
• Weak bone and/or muscles

Related: Strong Bones for a Strong You

Sources of Vitamin D

If you discover you’re not getting enough vitamin D, there are a few ways to boost your intake, such as:

Fatty Fish

Salmon is a fantastic source of vitamin D, especially the wild-caught variety. A 3.5-ounce serving of farmed Atlantic salmon provides about 526 IU of vitamin D, which is about 66% of the daily value.

Other types of fatty fish like halibut and mackerel are also good sources of vitamin D, offering 190 IU and 643 IU per serving, respectively.

Related: Pineapple Teriyaki Salmon

Herring and Sardines

Herring is another excellent source of vitamin D. A serving of fresh Atlantic herring provides about 214 IU, while pickled herring offers 113 IU. Keep in mind that pickled herring can be high in sodium, so it might not be the best choice if you’re watching your salt intake.

Canned sardines are also a convenient and tasty way to get your vitamin D fix. A 3.5-ounce serving delivers 193 IU, which is about 24% of the daily value.

Canned Tuna

Canned tuna is a popular and convenient way to enjoy fish, and it’s also a good source of vitamin D. A 3.5-ounce serving of canned light tuna provides about 269 IU, or 34% of the daily value.

However, it’s important to be aware that tuna, like many fish, can contain mercury. Larger fish tend to have higher levels of mercury, and this includes the type of tuna used in canned tuna.

Light tuna generally comes from smaller fish and is lower in mercury, while white tuna has higher levels. Since mercury can accumulate in our bodies over time and potentially cause health problems, it’s recommended to limit your intake of canned tuna, especially the white variety.

If you have concerns about mercury, talk to your doctor about how much tuna is safe for you to consume.

Egg Yolks

While fish are a top source of vitamin D, they’re not the only option. Whole eggs, especially the yolks, are also a good source of this essential nutrient.

In fact, one large egg yolk contains about 37 IU of vitamin D. But here’s the interesting part: the vitamin D content in eggs can vary depending on how the chickens are raised. Eggs from pasture-raised chickens that roam outdoors in the sunlight have significantly higher levels of vitamin D compared to eggs from chickens raised indoors.

Additionally, some chickens are fed vitamin D-enriched feed, which can result in eggs with exceptionally high vitamin D content.

So, if you’re looking to boost your vitamin D intake, consider choosing eggs from pasture-raised chickens or those specifically marketed as high in vitamin D.

Mushrooms

Mushrooms are unique in that they’re the only good source of vitamin D that doesn’t come from animals.

Just like people, mushrooms can produce vitamin D when exposed to sunlight. However, they produce vitamin D2, while animals (including humans) produce vitamin D3. Although vitamin D2 can help increase our vitamin D levels, it might not be as effective as D3.

Wild mushrooms, which naturally get more sun exposure, tend to be excellent sources of vitamin D2. For example, one cup of morel mushrooms provides about 136 IU of vitamin D. On the other hand, commercially grown mushrooms are often grown in the dark and contain very little vitamin D2. However, some mushrooms are treated with UV light to boost their vitamin D content. These UV-treated mushrooms can be a fantastic source of vitamin D, with one cup of UV-exposed cremini mushrooms providing over 100% of the daily value.

Related: Asparagus and Mushroom Omelet with Mixed Greens