Vitamin D is important for absorbing calcium, but it's also essential for fertility and
pregnancy, and reducing the risk of reproductive conditions.
The most common source of vitamin D is the sun, but we also get it from food.
But, if you're not able to get adequate sunlight, the question becomes "can I get vitamin D
through diet alone"?
Stay tuned and I'll tell you the answer....
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If this is our first time connecting, welcome!
My name is Melanie McGrice and I'm a fertility and prenatal dietitian.
I help couples boost their fertility and give their baby's the best start possible with
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So, can we get adequate vitamin D from diet alone?
Well, the short answer is yes, but it's not easy.
Most people require around 5 micrograms (of 200 International Units) of vitamin D each days.
There's still debate around whether or not these recommendations should increase during
pregnancy, but in most countries, as long as mumma's vitamin D levels are within the
recommended range, guidelines focus on continuing to achieve the recommended 5 micrograms per day.
So, let's look at 5 foods that easily provide the recommended 5 micrograms....
Number 1: Salmon.
Yes, that's right.
Another reason why salmon is such a nutritious food.
A 100g serve of salmon provides over 13 micrograms, so if you're consuming the recommended three
serves of fish each week, then you're easily meeting your vitamin D requirements.
Vitamin D is what we call a fat soluble nutrient, which essentially means that you don't have
to eat it every day as it stays in your body, so three serves of salmon each week will easily
meet your weekly requirements.
Herring and sardines are also pretty good sources of vitamin D, providing around 5 micrograms,
so you'd need to eat a serve of these daily to meet your vitamin D requirements.
Number 2: Dairy products.
Milk, yoghurt and cheese all provide around 2-3 micrograms of vitamin D per serve.
So, if you're consuming the recommended 2-3 serves per day, you'll easily be meeting
your vitamin D requirements.
Number 3: Soy milk.
If you follow a vegan diet and don't drink dairy, don't be concerned as soy milk is also
another great source of vitamin D. Just ensure that you are meeting your 2-3 serves per day.
Number 4: Mushrooms.
Mushrooms make vitamin D from UV rays similarly to the way that we do.
One large, flat portebello mushroom contains around 45 micrograms of vitamin D, therefore
providing you with enough vitamin D to last all week.
Number 5: Cod liver oil.
In the 18th Century, people used to consume cod liver oil to treat rickets - which of
course we now know is caused by a vitamin D deficiency.
One tablespoon of cod liver oil contains a whopping 34 micrograms of vitamin D - so enough
to last all week.
However, you need to be careful consuming this, especially if you're pregnant as its
also very high in vitamin A.
Vitamin D is also found in small amounts in eggs, margarine, pork, beef and tuna...
but that's about it!
Some foods are fortified such as juices, breakfast cereals and margarines may also be fortified
with additional vitamin D.
Essentially, you can see that it is possible to meet vitamin D requirements from diet alone,
but as it's found in a limited number of foods, you need to ensure that you are consuming
the right diet.
The other consideration is if your vitamin D levels are low and need increasing, so instead
of requiring 5 micrograms per day, you require more in the realm of 75 micrograms per day.
Now, it IS still possible to meet these requirements naturally through diet, but you'll need a
closely monitored diet as it's not easy.
Ideally, combine a nutritious, vitamin D-rich diet with a healthy amount of sunshine for
optimal vitamin D intake.
If you have any further questions, please feel free to reach out.
I'll look forward to seeing you in my next video!