Research has found that an average serving of 2 eggs contains 8.2mcg of vitamin D, a substantial portion of the recommended dietary intake of vitamin D [2], making them a great addition to the diet to support the intake of adequate levels of this vital vitamin.
With a serve of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain one of the highest quantities of vitamin D of any food.
Since the vitamin D in an egg comes from its yolk, it's important to use the whole egg—not just the whites. One yolk will give you about 40 IUs, but don't try to get your daily vitamin D just from eggs. One egg contains about 200 milligrams of cholesterol.
In spring and summer, 25 percent of the body (the hands, face, neck and arms) is exposed to the sun, and in these seasons, about 8 to 10 minutes of sun exposure at noon produces the recommended amount of vitamin D. In the winter, only 10 percent of the body is exposed, and nearly 2 hours of sun exposure at noon is ...
In summer and spring, with 22% of uncovered skin, 1000 IU vitamin D doses are synthesized in 10-15 min of sun exposure for adults.
Therefore, conditions that affect the gut and digestion, like celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis, can reduce vitamin D absorption.
It can take anywhere from 1-6 months to raise vitamin D levels with supplements. How much your levels increase and how long it takes will depend on the dose and your baseline vitamin D levels.
Many fruits and vegetables contain a special type of vitamin D known as ergocalciferol, or vitamin D2. The highest value of vitamin D2 is found in the trendy, yet incredibly tasty avocado.
Unfortunately, no fruits are high in vitamin D, and fortified orange juice is currently the only fruit product commonly sold with vitamin D.
Oranges may be the closest you'll get to a fruit containing vitamin D.
The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines. Other sources include egg yolks, red meat, and liver. Vitamin D is added to some foods too, including breakfast cereals, plant milks and fat spreads.
Cooking eggs can reduce their vitamin A content by around 20%, while it can reduce the number of antioxidants they contain. Eggs that have been baked for 40 minutes may lose up to 61% of their vitamin D, compared to 18% when fried or boiled over a shorter time period.
Symptoms of vitamin D deficiency may include:
Fatigue. Not sleeping well. Bone pain or achiness. Depression or feelings of sadness.
In general, the two main causes of vitamin D deficiency are: Not getting enough vitamin D in your diet and/or through sunlight. Your body isn't properly absorbing or using vitamin D.
Use the CVS Health At Home Vitamin D Test Kit to get accurate and comprehensive results in the privacy and comfort of your own home. Simply collect your blood sample using this convenient kit, mail it to the lab, and receive your results through a secure online portal in just a few days.
"Adequate levels of magnesium in the body are essential for the absorption and metabolism not only of vitamin D but of calcium as well," Dean states. "Magnesium converts vitamin D into its active form so that it can help calcium absorption.
Both forms are well absorbed in the small intestine. Absorption occurs by simple passive diffusion and by a mechanism that involves intestinal membrane carrier proteins [4]. The concurrent presence of fat in the gut enhances vitamin D absorption, but some vitamin D is absorbed even without dietary fat.
A meta-analysis of randomized controlled trials that compared the effects of vitamin D2 and D3 supplements on blood levels found that D3 supplements tended to raise blood concentrations of the vitamin more and sustained those levels longer than D2. [76,77] Some experts cite vitamin D3 as the preferred form as it is ...
Spending even a short time in the sun can provide the body with all of the vitamin D it needs for the day. According to the Vitamin D Council, this could be: 15 minutes for a person with light skin. a couple of hours for a person with dark skin.
Many people can produce enough vitamin D by spending roughly 30 minutes in the sun a few times a week, but that isn't true for everyone. The amount of vitamin D the body produces in the sun varies from person to person and depends on your physical environment.
According to the national Institutes of Health, between five and 30 minutes of sun exposure to your unprotected face, arms, legs or back between the hours of 10 a.m. and 3 p.m. two to three times every week is enough for your body to produce all of the D3 it needs. Sunscreen can block vitamin D production.