When to Do Vitamin D3 Supplements and Food Sources

Latest update: May 4, 2020
Especially important for seniors. Medical science generally agrees that the elderly should take vitamin D3 supplements.

Vitamin D Deficiency Is a Growing Health Concern

Fortified milk is a good source of vitamin D.

If you are out in the sun all day everyday, then you need not be concerned. Your body will manufacture all the vitamin D it needs from the ultraviolet light you absorb. However, as you get older, one loses this ability.

Also, if yours is an indoor life; you may not be getting enough of this vitamin.

 List of Foods With Vitamin D

Unfortunately, there are not that many foods that have it.
  • Fortified milk seems to be America's primary source for vitamin D.
  • Other dairy products also have a smattering of it.
  • Fish foods have vitamin D. Swordfish and especially sockeye salmon are the big two. Tuna comes in third. Sardines are also a contender. And if you want to give yourself a mega-dose, a tablespoon of cod liver oil will give you over 300% of the body’s daily requirement.
  • Liver has it.
  • Fortified orange juice has a decent amount.
  • Multivitamins generally have 100% to 200% of the recommended daily dosage. Needless to say, check the label.

Sockeye salmon is a good vitamin D source.

For more information about vitamin D, here is the relevant federal National Institutes of Health page about vitamin D. The site mentions that excessive vitamin D consumption can be detrimental.

When to Do Vitamin D Supplements

As a side note,  I am an older person. My doc says I should take vitamin D3 supplements (4,000 IUs (international units), daily). Apparently, us older folks don't manufacture vitamin D from sunshine as well as we used to. Vitamin D3 supplements are available at any drugstore. Do buy only from reputable stores and reputable brands. Unfortunately the supplements industry is said to be completely unregulated; there are media reports the FDA just doesn't have the resources. For what it's worth, I trust CVS.

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