For most of us, when we hear “vitamin D,” our mind conjures up the image of a glass of milk. This is fair, since fortified milk does contain vitamin D. But what if I told you milk might not be the best source of vitamin D, and in fact, there’s a whole lot more to know about this nutrient?

Vitamin D Deficiencies, Past and Present

Rickets Leads to Fortified Milk

As a dietitian, it’s my business to know about vitamins (and minerals), but for most people, it’s easy to forget about them. In the case of vitamin D, we hardly hear in this day and age about the most severe sign of vitamin D deficiency—rickets, a condition where the leg bones become bent and deformed. Prior to the 1940s-1950s, rickets was so widespread in children it became an international concern. The U.S. government responded by initiating a fortification program for milk (and eventually other products), which provided a good, affordable source of vitamin D to the masses, nearly eradicating rickets.

Osteomalacia a Worry for Some

Although you might not have heard of rickets before, you may be more familiar with osteomalacia. Considered the “adult rickets,” osteomalacia is a softening of the bone due to lack of vitamin D in the diet, combined with lack of sunlight. This may not worry those of us who are active and have a varied diet, but we should be concerned about our friends or family members who may not be eating well and are mostly home- (or hospital-) bound.

Mild Deficiency Affects Many

More mild deficiency of vitamin D is even more prevalent: over 50% of U.S. adults are deficient, and those numbers soar during winter and in areas of the country where sunlight is weaker. In addition, vitamin D is not naturally found in plants and is found in very low amounts in animal foods.

How to Get Your Daily Dose of D

Does this mean everyone should run out and buy vitamin D supplements? Absolutely not! There are a couple measures you can take first to ensure you’re getting your daily dose of D:

1. Get your sunlight.

Children and adults should get 5 to 15 minutes of sun exposure, 2 to 3 times a week. Note that this is sunscreen-free sun exposure, as sunblock will also effectively block your dose of vitamin D. Remember, though, to protect your skin with sunscreen if you’re exposed to sunlight for more than 15 minutes.

2. Incorporate D into your diet.

Most foods high in vitamin D are fortified products (namely, fortified dairy and cereals), which makes it easier to encounter good sources of D at your local grocery store. See my list below of “Vitamin D Power Foods” for foods you can incorporate into your diet. Adults 18 to 70 years old should receive at least 600 IU of vitamin D daily, and more for pregnant women and the elderly.

Concerned?

If you’re concerned you may be deficient, talk with your doctor. The standard test for assessing vitamin D status is called 25-OH-D. If you’re found to be deficient or your doctor thinks you may be at risk, you might be advised to take a vitamin D supplement. Common D supplements include cholecalciferol and ergocalciferol. For more information, talk to your dietitian or doctor today.

Vitamin D Power Foods

(Note: The estimated amount of vitamin D per serving is listed next to each food item. For more detailed amounts and serving sizes, please read the food label if available.)

• Sundried shitake mushrooms, 3 oz. – 1600 IU

• Cod liver oil, 1 tsp. – 400 IU

• Fatty fish (salmon, mackerel – wild-caught only), 3.5 oz. – 350 IU

• Orange juice (fortified), 1 cup – 100 IU

• Milk, yogurt (fortified), 1 cup – 100 IU

• Soy milk (fortified), 1 cup – 150 IU

• Dry cereal (fortified), ¾ cup – 40-50 IU

• Egg, 1 whole – 25 IU

To find an excellent doctor who is right for you, please call our Physician Referral Service at 866.804.1007.