How Much Vitamin D do you need?
How Do You Get Vitamin D From Foods?
Vitamin D is only in a few foods and often in very small amounts. Foods that provide vitamin D include:
- Fatty fish, like tuna, mackerel, and salmon
- Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals
- Beef liver (a little)
- Cheese (a little)
- Egg yolks (a little)
- Mushrooms provide some vitamin D. In some mushrooms that are newly available in stores, the vitamin D content is being boosted by exposing these mushrooms to ultraviolet light.
- Almost all of the U.S. milk supply is fortified with 400 IU of vitamin D per quart. (Except milk you get from the farm, like our raw goat milk!) But foods made from milk, like cheese and ice cream, are usually not fortified.Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, margarine, and soy beverages; check the labels.
Dark skin, cloudy days, shade, and sunshine indoors through a window will not produce Vit D in your body.
My son is autistic with epilepsy. Because of his health problems, his epilepsy doctor (epileptologist) recommended he take 1,000 IUs of Vit D each day. This helps to bump up his immune system.
Since I have an autoimmune disease, I also increased my Vit D to 1,000 IUs.
We take a little liquid gell supplement to make sure we get at least 1,000. Then 10-15 minutes outside doing farm chores gets more Vit D into us.
Does it help? With our immune system?
Well, neither one of us have had the flu this year. WITHOUT the flu shot, which we avoid like the plague.