Are You Getting Enough Vitamin D? | Hardworkout Magazine

Key takeaways

- The recommended daily intake of vitamin D is 10 micrograms a day, rising to 20 micrograms a day for people over 75.

- Cod liver oil is the richest everyday source of vitamin D, with 217 micrograms per 100 g, followed by cod liver at 80 micrograms per 100 g.

- Vitamin D is fat-soluble and should be eaten together with fatty foods for optimal absorption.

- Vitamin D deficiency is divided into mild, moderate and severe, and can be present without any noticeable symptoms.

- People with darker skin living in countries with little sunlight are more likely to develop moderate to severe vitamin D deficiency, because melanin blocks more of the UV rays needed for production in the skin.

Why can't winter sunlight in Norway cover your vitamin D needs?

Vitamin D is a hormone-like substance and an essential vitamin that we must obtain from our diet or it is produced in the skin when exposed to sunlight. In Norway, there is little sun during the winter months, and the sun we do get is not strong enough for vitamin D production.

What does vitamin D actually do in the body?

Vitamin D plays an important role in the absorption of calcium from the intestines, and together they help build and maintain a strong skeleton. Studies have also shown the importance of vitamin D for the immune system, as the vitamin is crucial for activating T-cells in the immune system, which play an important role in fighting bacteria and viruses. Therefore, with a deficiency of vitamin D, there is an increased risk of becoming ill.

How to Get Enough Vitamin D Through Your Diet

Since sunlight does not provide us with sufficient vitamin D, one should ensure to meet the needs through diet. The recommended daily intake of the vitamin is 10 micrograms/day and 20 micrograms/day for those over 75 years old.

Vitamin D is also a fat-soluble vitamin and should therefore be consumed with fatty foods for optimal absorption.

By eating healthy and varied, you can meet your needs for the vitamin.

If you include 1-2 of the foods from the list below each day, you will ensure enough vitamin D, all year round!


These Foods Are Good Sources of Vitamin D

Fatty fish, especially salmon is a good source of vitamin D. Salmon contains 12 micrograms of vitamin D/100 g.

Sardines and herring are also good sources of vitamin D and contain around 12 micrograms of vitamin D/100 g.

Cod liver has the highest content of the vitamin. Since most people do not eat cod liver regularly, cod liver oil is a better alternative. Cod liver contains 80 micrograms of vitamin D/100 g.

Cod liver oil is a very good source of vitamin D, and both cod liver oil, fatty fish, and cod liver are also good sources of the healthy omega-3 fatty acids (DHA and EPA). Cod liver oil contains 217 micrograms of vitamin D/100 g.

Eggs are a good source of both protein and vitamin D, with lean proteins in the egg white and vitamin D in the yolk. The egg yolk contains 8 micrograms of vitamin D/100 g.

Butter and margarine are fortified with vitamin D and contain 10 micrograms of vitamin D/100 g. Preferably choose margarine, which contains healthy unsaturated fatty acids.

In addition to butter and margarine, milk and dairy products are also fortified with vitamin D. Dairy products are also good sources of protein, calcium, phosphorus, vitamin B12, and vitamin B2. Preferably choose low-fat dairy products to reduce the intake of saturated fat. Milk contains 0.4-0.8 micrograms of vitamin D/100 g.

Shrimp also contains vitamin D and is additionally rich in healthy and lean proteins. Shrimp contains 3.5 micrograms of vitamin D/100 g.

Chanterelles have a surprisingly high content of vitamin D, with 12.8 micrograms of vitamin D/100 g.

What happens if you don't get enough vitamin D?

Vitamin D deficiency can lead to a range of negative effects on health. It can cause pain in joints and muscles, reduced muscle strength, fatigue, and an increased risk of osteoporosis. It is important to note that one can have a vitamin D deficiency without having any particular symptoms, and that there are different degrees of vitamin deficiency.

The deficiency is divided into mild, moderate, and severe vitamin D deficiency. Especially during the winter months, many may have a mild vitamin D deficiency due to lack of sunlight. It is therefore especially important to ensure adequate intake through diet.

Severe vitamin D deficiency is not as common, and it is often due to intestinal diseases that lead to poor absorption of nutrients, or a combination of a very monotonous diet and little sunlight.

Who is most at risk of vitamin D deficiency?

People with darker skin who move to countries with less sunlight are also more likely to develop moderate to severe vitamin D deficiency. This is because darker skin requires more sun to produce the same amount of vitamin D as lighter skin, as more melanin in the skin provides better protection against UV rays.

Additionally, it may also be due to other dietary habits that do not include enough vitamin D-rich foods. Therefore, vitamin D is often recommended in the form of supplements.

Should you take a vitamin D supplement?

If your diet is not varied enough, or you eat little of the foods listed above, you should consider taking vitamin D as a supplement.

[Vitamin D can be taken as a supplement alone](https://hardworkout.no/vitaminD), or it can be taken in the form of [cod liver oil](https://hardworkout.no/tran-med-vitamin-d) or [cod liver oil capsules.](https://hardworkout.no/omega3-vitaminD) This is especially important throughout the winter months.

Cod liver oil supplements also provide the healthy omega-3 fatty acids, DHA and EPA, which are also important for a good immune system and heart health.


Sources:

Vitamin D and the immune system – [National Library of Medicine / PubMed](https://pubmed.ncbi.nlm.nih.gov/21527855/)

10 types of food rich in vitamin D – [Sunnhetsrådet](https://www.xn--sunnhetsrdet-1cb.no/artikler/mat-med-mye-vitamin-d)

Vitamin D deficiency – [Norsk Helseinformatikk (NHI)](https://nhi.no/sykdommer/hormoner-og-naring/naring-og-vitaminer/vitamin-d-mangel)