The main sources of vitamin D

Vitamin D



Vitamins are elements that the body needs for normal growth and development, as vitamin D helps the body absorb calcium, which is the main material for building and forming bones, a deficiency in it may lead to bone diseases such as osteoporosis and rickets, and vitamin D plays a role in the nervous system And in the muscles and in the immune system, where vitamin D can be obtained through three ways, either through the skin, from the diet, or from supplements, as the body can manufacture vitamin D naturally after the body is exposed to sunlight, but excessive exposure to sunlight may lead to Skin aging and skin cancer, and in this article, we will talk about the most prominent sources of vitamin D.






The main sources of vitamin D






Vitamin D is the only element that the body produces when exposed to sunlight. More than 50% of the world’s population may not be exposed to enough sunlight and 40% of the American population suffers from a deficiency in vitamin D, because most people spend most of their time outdoors. The house and wear sunscreen when they go out, and the diet is also low in sources high in vitamin D, and sources rich in vitamin D:




Salmon. herring. Cod liver oil. swordfish. Raw mushrooms. Raw shiitake mushrooms. canned tuna yolk. Fortified cow’s milk. Fortified orange juice. Fortified breakfast cereal. The nutritional value of vitamin D sources The daily requirement for vitamin D is 800 international units, and this need can be met when taking the most prominent sources of vitamin D, and for people who are not exposed to enough sunlight, they should take approximately 1000 international units

Why should I take vitamin D supplements in the morning?

The best time to be in the sun to get maximum vitamin D is between 10 am to 3 pm in the middle of the day, when the sun is at its highest and the body may be able to manufacture vitamin D more efficiently in less time. Vitamin Sources d food


In the winter, especially if you live in places where there is not enough sunlight, you can get vitamin D through foods such as:


– salmon


– red meat


– yolk


– liver


– Fortified foods Don’t go overboard with vitamin D


Taking too much vitamin D can have a negative effect on your body and can lead to a buildup of calcium that can weaken bones and damage the heart as well as the kidneys.


This applies to adults, including pregnant and breastfeeding women, the elderly, and children between the ages of 11 and 17.


Children 1 to 10 years of age should not exceed more than 50 micrograms with infants under 12 not exceeding 25 micrograms.”


While anyone can develop a vitamin D deficiency, some people are more likely than others. Vitamin D deficiency has a greater impact on postmenopausal women than it does on men.


People who are obese and over the age of 65 may also have lower levels of vitamin D due to their diet, little exposure to sunlight, or other factors.

Signs of vitamin D deficiency in the body

Vitamin D is one of the fat-soluble vitamins and is also called the sunshine vitamin, as the body manufactures it when exposed to ultraviolet rays of the sun, and sunlight is the most important factor in the manufacture of vitamin D in the body through the skin.

Dr. Olesya Savelyeva revealed that rapid fatigue and brittle nails indicate a lack of vitamin D in the body.

She pointed out that vitamin D contributes to many important processes taking place in the body, and is responsible for mood stability and good health.

She explained: “Vitamin D is an essential fat-soluble secosteroid (chemical compound) that can be produced in the body when exposed to sunlight or with foods. This vitamin is responsible for regulating the metabolism of minerals in the body and supporting the immune system, and is necessary for the growth and health of bones and the functioning of the heart. And blood vessels and to reduce inflammation as well as for the functioning of the thyroid gland and normal blood clotting.It also provides mood stability and a good state of health, “according to Russia Today.

She added: “Fatigue, depression, a weak immune system, weight gain, brittle nails and hair, excessive sweating, muscle weakness, sleep disturbances, rapid fatigue and mood swings are all signs indicating a lack of vitamin D in the body.”

And the doctor indicated that the body gets vitamin D with the foods and supplements that the person eats. The body also produces it when exposed to sunlight, as 15-30 minutes are sufficient to produce the body’s daily need of it.

Sources of Vitamin D

And she adds, “The most important sources of vitamin D are dairy products, mushrooms, fatty fish, and egg yolks. When you need to compensate for its deficiency, you must first consult a doctor who determines the appropriate dose of it.”

Difference between Vitamin D2 and D3

Vitamin D, dubbed the “sunshine vitamin,” is among the few nutrients that have received national attention and research funding in the past 10 years. Studies continue to show its efficacy for promoting normal blood sugar, immune health, and Positive mood Adequate vitamin D intake may be a problem for some people around the world, as nearly half of the world’s population is deficient in this vitamin Sales of vitamin D supplements have skyrocketed thanks to increased media coverage of this miraculous nutrient. This, the vitamin D options available are confusing to many, as there are two forms of vitamin D, namely vitamin D2 and vitamin D3, and confusion between the two is very common, so let’s take a look at the difference between each of these two forms of vitamin D.

Vitamin D2:

Vitamin D2, also known as ergocalciferol, is found in some plants such as mushrooms, by the plant’s response to sunlight. It is also found in some fortified foods and processed by irradiation as an inexpensive way to increase nutrient intake. It is also found in dairy-free milk, such as soy milk, coconut milk, etc.

Vitamin D3:
Known as cholecalciferol, this vitamin is the most biologically active form of vitamin D found in humans and animals. When the skin is exposed to sunlight, it converts cholesterol into the active form of vitamin D3. This form is involved in many biological processes and is crucial for promoting calcium absorption into the bones. And the discovery of vitamin D3 came through the efforts of scientists to discover which component in cod liver oil is responsible for its effectiveness against rickets. Cod liver oil contains huge amounts of vitamin D3, and it was a common supplement given to children before the twentieth century to protect against osteoporosis.

Which is more effective: Vitamin D2 or D3?
Most of the studies that compare, and still continue to compare, the effects of these two forms of vitamin D, all confirm that vitamin D3 is the best for the human body. Research over the past ten years has confirmed that vitamin D3 is more absorbable and more effective than vitamin D2.

Studies have also shown that vitamin D3 increases its effectiveness by at least 300% compared to vitamin D2, as the body cannot convert vitamin D2 into an active form as efficiently as vitamin D3, and vitamin D2 is broken down more quickly than vitamin D3. And more than 50 studies on vitamin D showed that vitamin D3 provides a significant decrease in the overall death rate, which exceeds the role of vitamin D2 in reducing the death rate significantly. Vitamin D3 supplementation has also been shown to maintain the level of vitamin D in the blood over the long term, especially in the winter months when sunlight is scarce.

The best way to get vitamin D:
Exposing your skin to sunlight every day can provide you with an indirect source of vitamin D. Sunlight itself does not contain the vitamin, but it does enhance the synthesis of the vitamin within your body. Exposure to healthy sunlight is the most ideal and natural way to ensure you are getting the right levels of Vitamin D.

The importance of vitamin D:

1. Helps absorb calcium and strengthen bones.
2. Maintains the functioning of the nervous system.
3. Reducing the risk of heart disease, including heart attacks and strokes.
4. Prevents the growth of cancer cells such as colon cancer or prostate cancer and others.
5. Reduces the risk of Alzheimer’s and depression and promotes brain health.
6. It enhances the functions of the immune system, thus resisting many diseases.
7. It prevents osteoporosis.