Improving Health


Are You Getting Enough Vitamin D?

Posted by Mairead Callahan, RDN, CPT on December 6, 2017

Vitamin D is not only essential for bone health, but could also protect against colds and help to improve your mood! The good news is that most people get enough Vitamin D, but it is always a great idea to make sure you are meeting your requirements.


As many people know, one large source of Vitamin D is the sun! Now that we have entered the fall and winter months, chances are you spend fewer hours per day outdoors. This does not necessarily mean that you aren’t getting enough Vitamin D from other sources, but it is important to be mindful.  

The recommendation from the Institute of Medicine is that adults up to age 69 should get 600 IU/day, and after the age of 70 should increase consumption to 800 IU/day. Vitamin D is not naturally present in many foods, so many manufacturers have started to add Vitamin D to some commonly consumed food and drinks. Cow's milk, cereal, and orange juice, are examples of fortified foods that can help you increase your Vitamin D consumption. Fortified milk is a good source of Vitamin D, because Vitamin D helps to maximize the absorption of calcium in the body, helping to build strong bones.

Looking for sources of Vitamin D beyond milk, cereal, and orange juice? Here are three foods that are sources of Vitamin D that you may not have previously considered!

 1. Tuna

 Canned tuna, packed in water, is a great source of Vitamin D. It can provide about 40% of what you need in only 3 ounces. Not to mention, it is a very affordable protein! Tuna makes a great salad topping. Instead of mixing the Tuna with mayonnaise, opt for Greek yogurt to cut down on unhealthy fats!

 2. Tofu

 Looking for vegan sources of Vitamin D? Many tofu products are also fortified! Add tofu to your dinner stir fry, lunch salad, or even add it to your morning smoothie!

 3. Yogurt

Yogurt it often fortified with Vitamin D and can provide about 20% of your daily Vitamin D requirement. Some brands may have more Vitamin D than others, so check the label! Low fat Greek yogurt makes an excellent addition to any breakfast or snack!


Mairead Callahan, RDN, CPT

About The Author

Mairead Callahan, RDN, CPT

Mairead is a registered dietitian, media personality, and founder of the popular health and wellness blog "My Healthy Ending." She studied Nutritional Sciences at Cornell University, completed her supervised practice at Vanderbilt University Medical Center, and is an American College of Sports Medicine Certified Personal Trainer. Mairead’s philosophy is grounded in the power of whole foods, plant-based nutrition, and an active lifestyle.

Post Topics Healthy Lifestyles, Healthy Eating