Health Benefits of Vitamin D
Strengthens bones and teeth
Boosts immune system function
Improves mood and reduces depression
Supports muscle function
May reduce risk of certain cancers
Regulates insulin levels
Best Food Sources of Vitamin D
Get your daily Vitamin D from these nutrient-dense whole foods:
| Food | Vitamin D Content | % Daily Value |
|---|---|---|
| salmon | 570 IU per 100g | 95% DV |
| sardines | 270 IU per 100g | 45% DV |
| egg yolk | 87 IU per yolk | 14% DV |
| fortified milk | 120 IU per cup | 20% DV |
| mushrooms (UV-exposed) | 450 IU per 100g | 75% DV |
Signs of Vitamin D Deficiency
Watch for these symptoms that may indicate low Vitamin D levels:
Bone pain and weakness
Frequent infections
Depression and mood changes
Fatigue and tiredness
Muscle weakness and pain
Hair loss
Important: If you experience multiple symptoms, consult a healthcare provider for proper testing. Self-diagnosis can be misleading.
Maximizing Vitamin D Absorption
✓ Absorption Enhancers
Combine Vitamin D-rich foods with:
- Dietary fat
- Magnesium
- Sunlight exposure
✗ Absorption Inhibitors
Avoid consuming these with Vitamin D:
- Obesity
- Certain medications
- Poor liver/kidney function
Daily Intake Recommendations
| Group | Recommended Daily Intake |
|---|---|
| Adult Men | 600 IU |
| Adult Women | 600 IU |
| Pregnancy | 600 IU |
| Adults 50+ | 800 IU |
Daily recommended intake
Track Your Vitamin D Intake
Monitor your daily Vitamin D consumption and ensure you're meeting your nutrition goals with Nutrivio's smart tracking features.
