Vitamin D

We need at least 30 ng/mL of vitamin D to have sufficient levels for bone health. Levels between 20 and 29 ng/mL signal an insufficiency; levels below 20, a deficiency. According to an analysis of government data of kids ages 1 to 21, about 7.6 million are D deficient and another 51 million have insufficient levels. At least 10 percent of U.S. adults are D deficient, too, according to a recent study in The American Journal of Clinical Nutrition. (Other studies put the number as high as 75 percent)…Earlier this year, researchers in Japan reported that schoolchildren taking a daily supplement of 1200 IU of vitamin D reduced their rate of influenza by almost half…Cancer may be vitamin D-sensitive, too.

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Salmon, cooked 3.5 oz 360 IU

Sardines, canned 250 IU

Shitake mushrooms, 4 mushrooms 249 IU

Tuna, canned in oil 200 IU

D-fortified cheese, 3 oz 180 IU

Fortified milk, 8 oz 100 IU

Fortified orange juice 100 IU

The benefits of vitamin D are not widely disputed. However, the feasibility of getting enough vitamin D is controversial. Sun-activated vitamin D lasts twice as long. However, we’re approaching colder temperatures and less sunlight for the next several months. Many experts do not advocate beneficial sun exposure. As we have mentioned before, there are not many foods that contain large amounts of vitamin D. Our family has just recently started supplementing with vitamin D drops. The D3 form is the more active form and more effective at raising blood levels that D2.  My favorite drops are Carlson brand drops.  The only ingredient is Vitamin D3 and coconut oil.  They make an adult and baby version.  One bottle is a year's supply, and they are absolutely tasteless.