Can you get enough Vitamin D from food? Should you supplement with Vitamin D?
The good news for those living above the 37th parallel: you don’t have to rely only on sunshine alone for your Vitamin D fix. You can also get Vitamin D from foods and supplements!
Different variations of Vitamin D
Vitamin D can come in two different forms:
- Ergocalciferol, aka Vitamin D2, which comes mostly from plant-based sources
- Cholecalciferol, aka Vitamin D3, which comes from animal-based sources
Even though these two forms of Vitamin D vary slightly in chemical structure, they can both help raise your Vitamin D levels. However, there’s evidence to suggest that the D3 version is better at improving Vitamin D status when compared to the D2 form.
Vitamin D in foods compared to a supplement
Unfortunately, one of the reasons that an adequate Vitamin D intake is so hard to meet is that very few foods naturally contain it.
Vitamin D is naturally present in some fatty fish, as well as in eggs, mushrooms, and a couple of other dietary staples, but in general it’s fairly hard to find in foods. This means that many foods are actually fortified with Vitamin D — in other words, Vitamin D is added to foods after the fact so that people can get closer to their recommended Vitamin D intakes. Even still, food alone may not be enough to get enough Vitamin D, especially for those above the 37th parallel.
So unless you’re eating huge amounts of fish and other foods containing Vitamin D, one of the best ways to ensure that you’re getting enough Vitamin D for optimum health is to take a supplement like SFH’s Omega-3 Fish Oil + Vitamin D3, which contains much more Vitamin D than many people would get from food alone.
| Food Sources of Vitamin D | Vitamin D Amount (IU) |
|---|---|
| Salmon (3.5 oz) | 360 |
| Mackerel (3.5 oz) | 345 |
| Tuna, canned (3.5 oz) | 200 |
| Orange juice, fortified (8 oz) | 100 |
| Breakfast Cereals, fortified (1 serving) | 40-100 |
| SFH Omega-3 Fish Oil + Vitamin D (1 serving) | 1000 |
The bottom line
Vitamin D deficiencies are shockingly common, especially as you move further away from the equator. The problem only gets worse during the colder, darker winter months.
Therefor, a Vitamin D supplement can make a huge difference for your overall nutrition status! SFH’s Omega-3 Fish Oil + Vitamin D comes with the highest concentration of essential omega-3s DHA + EPA plus a whopping 1000 IUs of Vitamin D per serving. Adding it to your daily routine is a great all-in-one solution for meeting some of your most important nutrition needs, during the winter and beyond.
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