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A Quick Guide to Vitamin D

Vitamin D is essential for the body. It helps with absorbing calcium and maintaining bone health. Learn how to get more Vitamin D in your diet. 

Sources of Vitamin D

What is Vitamin D?

Vitamin D is a fat-soluble vitamin found in many foods and produced by the body when skin is exposed to sunlight. 

Vitamin D plays an essential role in many different body functions, such as bone growth and immune system regulation.

A lack of vitamin D can lead to various health problems, such as respiratory infections, osteoporosis, muscle weakness, and even depression.  

Read on to learn more about this fascinating vitamin and some Vitamin D-rich foods to support your health and wellbeing. 


Vitamin D Deficiency Symptoms & Health Risks

Vitamin D is a fat-soluble vitamin (meaning it's stored in our body's fat). Vitamin D helps the body absorb calcium and phosphorous needed for maintaining bone health, and it's also important for reducing inflammation.

There's been lots of research into Vitamin D, with deficiency linked to chronic diseases, like heart disease, diabetes, cancer, and autoimmune disorders.

A lack of vitamin D can lead to different symptoms such as muscle weakness, dizziness, depression, and fatigue.


How to Get Enough Vitamin D and What the Recommended Dosage is

The recommended dosage for Vitamin D in Australia varies based on our age. For example, in adults older than 50, our need for Vitamin D increases to keep bones healthy and strong, and greater after 70 years. 

You can get more vitamin D by spending time outside in the sun. In some situations, e.g., for older adults, it may be recommended that you take a Vitamin D supplement. It's always a good idea to check with your doctor or dietitian to ensure you're getting enough for your age. 


What are the Best Food Sources of Vitamin D?

Being fat-soluble, the best food sources of Vitamin D also contain fat.

For example, oily fish like salmon, tuna, mackerel, cod liver oil is very rich in Vitamin D. Also, other meats like beef and pork have some Vitamin D, but not as much. 

Milk and fortified milk alternatives like Soy Milk, are also sources of Vitamin D.

Don't forget egg yolks and some, varieties store-bought orange juice fortified with Vitamin D, and Mushrooms that have been exposed to sunlight are also sources you can consume.


Final thoughts on Vitamin D

Getting enough vitamin D in your diet is essential for physical and mental health. So if you're not sure how much vitamin D you need or what sources of vitamin D are best for you, talk to a doctor or dietitian about how to get the right amount.


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