Although vitamin D is essential to good health, most of the population is deficient, according to an article titled "What Do You Lack? Probably Vitamin D" by Jane E. Brody in the July 26, 2010 issue of the New York Times. Research is finding many possible health benefits of vitamin D beyond bone development and maintenance. A lack of vitamin D may increase the risk of diseases such as certain cancers, high blood pressure, heart disease and arthritis, Brody notes. It is difficult to obtain an adequate amount of vitamin D without supplementation.
Sunshine
Vitamin D is also known as the sunshine vitamin. Skin exposure to ultraviolet-B rays from the sun results in the production of vitamin D, Harvard Health Publications explains. Although 10 to 15 minutes of sun exposure a few times a week could produce enough of the vitamin, the amount can be affected by several factors that include air pollution, location, cloud cover, skin color, age, sunscreen use and time of day.
Supplements
Very few foods contain vitamin D naturally. Vitamin D supplementation can ensure an adequate amount is consumed. Supplements containing vitamin D3, or cholecalciferol, are more effective than those containing vitamin D2 at increasing the amount in the body, according to the Office of Dietary Supplements of the National Institutes of Health. Some experts recommend a dose of 800 to 1000 IU per day for adults, Harvard Health Publications notes.
Fortified Foods and Beverages
Fortified foods and beverages are the largest source of vitamin D in the diet, according to the Office of Dietary Supplements. Milk is typically fortified with 100 IU of vitamin D per cup. Other foods that may be fortified are ready-to-eat cereals, yogurt, margarine and orange juice. Nutritional information on the food's packaging will indicate if it has been fortified and at what amount.
Fish and Fish Liver Oils
Fatty fish, such as salmon, tuna and mackerel, and fish liver oils are the best food sources of vitamin D. One tbsp. of cod liver oil contains 1,360 IU and 3 oz. of salmon contains 794 IU, the Office of Dietary Supplements states.
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