Vitamin D foods & supplements

VITAMIN D FROM FOOD / THE BEST SOURCES (source: the Fineli database)

• Fish liver oil (one teaspoon, 5–10 ml, contains 10–20 micrograms (mcg) of vitamin D3)
• Eel and lamprey (25.6 mcg / 100 g)
• Whitefish (22.1 mcg / 100 g)
• Pickled herring (20.5 mcg / 100 g)
• Yellowfoot mushroom (18.9 mcg / 100 g)
• Baltic herring (17.9 mcg / 100 g)
• Perch (16.8 mcg / 100 g)
• Salmon (12.5 mcg / 100 g)
• Egg yolk (7.2 mcg / 100 g)
• Organic egg (2.9 mcg / 100 g)
• Various margarine spreads with added vitamin D (approx. 10 mcg / 100 g)
• For quality and health reasons, I do not recommend using spreads (margarine, etc.)

HOW TO SUPPLEMENT WITH VITAMIN  D

Select a product that meets your needs. Taking a larger weekly dose of vitamin D is also possible, resembling the natural pulse-like solar exposure. However, if your vitamin D levels are chronically low, taking a vitamin D supplement daily is recommended until the target level is achieved.

N.B.! Retest your levels after 3–6 months of taking a vitamin D supplement. This is to familiarize yourself with your body's response to vitamin D supplementation. The recommended intake of 50–100 mcg per day is suitable for many, but only when the initial vitamin D level in the blood is low or below the target level (usually below 70 nmol/L). The intake should be adjusted according to the individual blood levels. Consult a physician who is familiar with your medical history.

If your vitamin D level is very low (below 50 nmol/L), the recommendations include moderate sun exposure, fish liver oil and a suitable vitamin D supplement.