What is the main source of vitamin D?

Author: Jaunita Volkman DVM  |  Last update: Wednesday, April 23, 2025

The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines. Other sources include egg yolks, red meat, and liver. Vitamin D is added to some foods too, including breakfast cereals, plant milks and fat spreads.

What are the 3 main sources of vitamin D?

Good sources of vitamin D
  • oily fish – such as salmon, sardines, herring and mackerel.
  • red meat.
  • liver (avoid liver if you are pregnant)
  • egg yolks.
  • fortified foods – such as some fat spreads and breakfast cereals.

What is the primary source of vitamin D?

The best sources are the flesh of fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver. Certain mushrooms contain some vitamin D2; in addition some commercially sold mushrooms contain higher amounts of D2 due to intentionally being exposed to high amounts of ultraviolet light.

Is sun the main source of vitamin D?

Vitamin D is the sunshine vitamin that has been produced on this earth for more than 500 million years. During exposure to sunlight 7-dehydrocholesterol in the skin absorbs UV B radiation and is converted to previtamin D3 which in turn isomerizes into vitamin D3.

Can vitamin D stop dandruff?

Vitamins D, B2, B3, B6, B7 are usually associated with a flaky scalp. A deficiency of these vitamins can directly impact the immune system and increase the risk of inflammation. Vitamin B and Zinc also play an integral role in boosting your immune system to counter dandruff like ailments.

5 Foods to Eat for Vitamin D | Health

What are 5 signs of vitamin D deficiency to not ignore?

Symptoms of vitamin D deficiency may include:
  • Fatigue.
  • Not sleeping well.
  • Bone pain or achiness.
  • Depression or feelings of sadness.
  • Hair loss.
  • Muscle weakness.
  • Loss of appetite.
  • Getting sick more easily.

What am I lacking if I have a dry scalp?

Dandruff or Dry Scalp

It can also be embarrassing. Although these skin conditions are usually on the scalp, seborrheic dermatitis can also occur on the face, chest, armpits, and groin. The cause for such issues links back to vitamin deficiencies in vitamins B3 (niacin), B2 (riboflavin), and B6 (pyridoxine).

What blocks vitamin D absorption?

Because vitamin D is fat soluble, its absorption depends on the gut's ability to absorb dietary fat [4]. Fat malabsorption is associated with medical conditions that include some forms of liver disease, cystic fibrosis, celiac disease, Crohn's disease, and ulcerative colitis [1,63].

What do 20 minutes of sunshine do to your body?

Research shows that spending time in the sun can increase your vitamin D levels, reduce your risk of certain health conditions, and improve your overall well-being. Experts recommend getting 10 to 30 minutes of sunlight most days of the week.

What is the strongest source of vitamin D?

The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines.

What are signs of too much vitamin D?

What are the symptoms of vitamin D toxicity?
  • Decrease in appetite.
  • Nausea and vomiting.
  • Constipation.
  • Dehydration.
  • Increased thirst (polydipsia).
  • Frequent urination.
  • Confusion, lethargy and fatigue.
  • Muscle weakness and difficulty walking.

How to raise vitamin D quickly?

Foods that may help boost your vitamin D levels are:
  1. Cod liver oil*
  2. Trout*
  3. Salmon*
  4. Mushrooms*
  5. Fortified dairy and non-dairy milks.
  6. Fortified cereals.
  7. Sardines.
  8. Eggs.

What fruit is high in vitamin D?

Incorporating 1 to 2 bananas into your daily diet is advised by health professionals. When it comes to selecting which fruits in vitamin d will be good, bananas are a reliable choice. Figs ( Anjeer ) : It is often regarded as the heavenly fruit and is recognized to be one of the fruits rich in vitamins D, C, A, and B.

What is the best form of vitamin D to take?

Two forms of vitamin D are available in supplements: vitamin D3 and vitamin D2. Both can help correct vitamin D deficiency, but most doctors recommend D3 because it is slightly more active and therefore slightly more effective. Vitamin D3 is naturally produced by animals, including humans. Vitamin D2 is the plant form.

What flushes out vitamin D?

Drinking plenty of water helps to support kidney function, allowing your body to naturally flush out excess vitamin D.

Does sunlight destroy vitamin D?

Sun exposure is the most important natural source of vitamin D. The body uses the vitamin to absorb the calcium it needs to build and maintain bones. Short bursts of sun exposure can usually allow your body to produce all the vitamin D it needs for the day.

Can you pee vitamin D out?

But vitamin D, unlike many of the other vitamins you may be taking, is fat soluble. That means that if you take too much of it, you won't just pee it out like you would a water soluble vitamin.

What drug depletes vitamin D?

Certain medications can lower vitamin D levels, including:
  • Laxatives.
  • Steroids (such as prednisone).
  • Cholesterol-lowering drugs (such as cholestyramine and colestipol).
  • Seizure-preventing drugs (such as phenobarbital and phenytoin).
  • Rifampin (a tuberculosis drug).
  • Orlistat (a weight-loss drug).

Is it okay to take 5000 IU of vitamin D3 every day?

In summary, long-term supplementation with vitamin D3 in doses ranging from 5000 to 50,000 IUs/day appears to be safe.

Does caffeine affect vitamin D absorption?

Research also demonstrated that the higher the level of caffeine, the more it interfered with vitamin D absorption. The study suggested that caffeine did this by reducing the expression of vitamin D receptors on osteoblasts in the body – the cells responsible for producing bone.

What vitamin deficiency causes itchy legs?

Both vitamin B12 and vitamin A deficiencies may also cause itchy skin, so if you are experiencing chronically itchy skin, getting your level of these vitamins tested can be helpful. This testing will help determine whether these deficiencies are at the root of your skin sensitivities and itchiness.

Why do I have crusty scabs on my scalp?

Scabs on the scalp can emerge due to folliculitis, dermatitis, psoriasis or an allergic reaction to chemical products, like hair dye or or hair treatments. It is rare for scabs to form due to severe health conditions, like skin cancer.

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