What exactly is vitamin D and why is it important? 

Vitamin D is both a nutrient that we eat and a hormone that our bodies produce. It is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. The body also manufactures vitamin D from cholesterol, through a process triggered by the action of sunlight on unprotected skin (be careful to avoid extended exposure to sunlight without sunscreen; 5-15 minutes — depending on skin pigment — each day is all you need). Vitamin D helps ensure that the body absorbs and retains calcium and phosphorus, which are both important for building bones and helping protect against the loss of bone mass. Vitamin D has also been shown to help with cell growth, reduction of inflammation, and neuromuscular and immune function.

How much vitamin D do you need? 

The chart below shows the recommendations put forth from the Institute of Medicine in 2010; however, many vitamin D experts argue that these recommendations are not enough. The best sources of vitamin D are from sun exposure and foods containing vitamin D.

There are also several groups who are at risk of vitamin D deficiency for a number of reasons, and they may require a dietary supplement to meet their needs. These groups include:

• breast-fed infants
• older adults
• people with limited sun exposure
• people with dark skin
• people with inflammatory bowel disease and other fat malabsorption conditions
• people who are obese or who have undergone a gastric bypass surgery

It is important to have your doctor check your vitamin D levels annually to make sure you are not deficient.

What foods contain vitamin D? 

There are three ways to get vitamin D:

1. from the sun
2. from your diet
3. from supplements

Very few foods contain vitamin D naturally, but many foods are fortified with vitamin D.

So which foods naturally have the best source of vitamin D?

• salmon
• mackerel
• mushrooms (if grown under UV lights)

Other foods that contain vitamin D include:

• cod liver oil
• canned tuna or sardines
• milk or yogurt that has been fortified with vitamin D
• beef or calf liver
• egg yolks
• cheese

Be sure to check the Nutrition Facts label for vitamin D content.

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“Is there a difference between consuming naturally occurring nutrients from food and food fortified with the same amount of nutrients?”

To answer the question, we enlisted the help of Connie Diekman, a Registered Dietitian and Director of University Nutrition from Washington University as well as past president of the Academy of Nutrition and Dietetics.
First, let’s define “fortify.” Fortification is a process of adding in a nutrient or ingredient that was not found naturally in that product. This is different from “enriched,” which means that the food item originally did have that nutrient or ingredient, but more of it was added, either to increase the nutrition or because processing of the food removed it.

In terms of any difference consuming a product with natural nutrients or with added (fortified) nutrients, Diekman said, “Whether naturally occurring or added to foods, the body will process vitamins and minerals in the same way if overall nutrition is good. Consuming foods that are fortified, but that have overall low nutritional value, may limit how individual nutrients are used.”

Whether naturally occurring or added to foods, the body will process vitamins and minerals in the same way if overall nutrition is good.
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Here are some examples of fortified foods that are great additions to the diet:

• Grain products (like bread and pasta) with folic acid. Folic acid is a B vitamin found in foods like leafy green vegetables, beans and orange juice. These provide an excellent way to help reduce the incidence of the birth defect spina bifida when consumed by pregnant women. 
• Milk fortified with vitamin D. Vitamin D is crucial for strong bones, normal muscle function and aids in keeping the immune system healthy. In North America and around the world, a deficiency of vitamin D has been on the rise in recent years. Adding vitamin D to milk is great, especially for the elderly (whose bodies don’t make vitamin D as efficiently from sunshine as their younger peers) as well as for children and people who live in harsh climates who aren’t able to gain the nutrient from sunlight exposure.
• Fortified orange juice with calcium. Just as with milk, orange juice can be a healthy dietary inclusion. Having a selection of juices that include antioxidants and bone-building calcium and vitamin D only increases its healthfulness.
• Eggs fortified with omega-3 fatty acids. Typically, omega-3s come from fatty fish in the diet. Since they may help reduce the risk of coronary heart disease, help improve brain function, prevent cancer, boost health of unborn babies and ease arthritis pain, getting them from another source is great especially for people who don’t get them from other foods.

Are there also fortified foods that don’t necessarily lead to benefits for consumers? “Foods low in nutrients that are fortified with vitamins and minerals won’t make those foods better choices. So, things like snack foods, cookies, etc. that are fortified are still foods to use on a limited basis,” said Diekman.

As a final recommendation, Diekman added, “The bottom-line is to consume meals that include a wide variety of foods. This is the best way to meet nutritional needs.”

_{“Light Wheat Bread” by Stacy is licensed under CC BY 2.0.}

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