Sources of VITAMIN D

Prefer to obtain VITAMIN D from Sun and Food

Food

Natural D is best - Since VITAMIN D levels are so critically balanced with other nutrients, prefer to obtain D3 from sun or food sources, rather than taking unnatural quantities of isolated D3 (or synthetically derived D2) as a supplement.

-Fish -stored in their fat, is VITAMIN D made from the VITAMIN D precursor found in algae. Modern farm-raised salmon are probably poor sources of D, since they are unlikely to have eaten many algae;

-Higher mammals - VITAMIN D is made from precursors in lichen and green grass. VITAMIN D is in the butterfat of ruminant animals that feed on green grass. Like humans, pigs that spend time in the sunlightconvert sunlight to VITAMIN D in their skin, and store it in their fat.

-Eggs - contain VITAMIN D if the chickens have obtained it from insects or fishmeal.

-VITAMIN D is not transferred in breast milk -only VITAMIN D-fortified milk contains any significant amount of VITAMIN D; the best source of VITAMIN D for babies is by exposing skin to the sun -the same as for older children and adults.

Food Sources of VITAMIN D3

High vitamin Cod liver oil -1150 IU/ tsp.

Oily fish(E.g. mackerel, salmon, herring) -~400 IU/3.5 oz

Butter and milk from grass-fed cows

1 cup whole milk(VITAMIN D added, look for the D3 form, not D2) -98 IU

Eggs from chickens whose diet contains VITAMIN D.

1 large fried egg - 17 IU

Food Source of VITAMIN D2

For those who do not see the sun too much during the winter months, sun-exposed / dried mushrooms can provide a significant source of D2 - Sun-exposed, sliced and dried mushrooms retain their high vitamin D2 content for many months and provide a good, NATURAL, supplemental source for the winter months

Mushrooms in Sunlight -Significant provitamin D2 Source

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