Sources of Vitamin D3 in Foods

Information for health professionals about Vitamin D, recommended intakes, sources, intake status, risks of inadequacy or excess, current research on Vitamin D and health, and potential interactions.
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If you dont spend enough time in the sun or if your body has trouble absorbing vitamin D, you may not get enough. Here are 12 ways to ensure adequate intake.
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Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning, and alleviation of inflammation. Vitamin D deficiency can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth, and osteomalacia. Excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart disease and kidney stones. The current U.S. Daily Value for vitamin D is 600 IU (international units) and the toxicity threshold is thought to be 10,000 to 40,000 IU/day.2 Sometimes vitamin D values are given in micrograms (mcg,μg), when this is the case remember that 1μg=40IU for Vitamin D. Vitamin D is oil soluble, which means you need to eat fat to absorb it. Natural foods high in vitamin D include fish oils, fatty fish, mushrooms, beef liver, cheese, and egg yolks. Vitamin D is also naturally made by your body when you expose your skin to the sun, and is called the sun-shine vitamin. In addition, vitamin D is widely added to many foods such as milk and orange juice, and can also simply be consumed as a supplement. Below is a list of high vitamin D foods, for more see the list of foods rich in vitamin D2 (Ergocalciferol) and foods rich in vitamin D3 (Cholecalciferol).
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Sure, sunlight is the best place to get this healthy vitamin, but foods are a great natural source, too.
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Vitamin D is commonly referred to as the "sunshine vitamin" because it's the only vitamin that can be made by the human body from sun exposure. It plays a very important role in health. The active form of vitamin D is known as vitamin D3 or cholecalciferol. The recommended adequate intake (AI) level for vitamin D3 is 5mcg daily for...

There are different types of vitamin D supplement sold today, so you must be careful in choosing the right one that will provide you with maximum benefits.
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