Vitamin d3 food sources
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Key Food Sources of Vitamin D3
Vitamin D3 (cholecalciferol) is found in a limited number of foods, with the richest natural sources being animal-based. Fatty fish such as salmon, mackerel, and sardines contain high levels of vitamin D3, typically ranging from 5 to 25 µg per 100 grams. Fish liver oils are especially concentrated, with up to 250 µg per 100 grams. Other animal-derived foods like cheese, beef liver, and eggs provide smaller amounts, generally between 1.3 and 2.9 µg per 100 grams. Some meats, particularly pork and chicken, also contribute modestly to vitamin D3 intake, with average contents around 2.2 to 2.5 µg per kilogram, while lamb contains less. The vitamin D3 content in meat is generally stable during storage and processing, making these foods reliable sources for dietary intake 167.
Plant-Based and Fortified Food Sources of Vitamin D3
Naturally, very few plant foods contain vitamin D3. Some mushrooms, when exposed to ultraviolet (UV) light, can provide significant amounts of vitamin D2 (ergocalciferol), but only certain species and under specific conditions. Microalgae and some lichens have been identified as rare plant sources of vitamin D3, but these are not common in most diets. Most plant-based foods do not naturally contain vitamin D3, and the presence of vitamin D2 in plants is usually due to fungal contamination or UV exposure 15.
To address the scarcity of natural sources, many countries fortify foods with vitamin D3. Common fortified foods include milk, yogurt, fat spreads, orange juice, breakfast cereals, and plant-based beverages. Fortification strategies are especially important in regions with limited sunlight exposure, as they help populations achieve recommended vitamin D intake levels 134.
Bioaccessibility and Absorption of Vitamin D3 from Foods
Vitamin D3 is generally more bioaccessible from foods than from supplements. The food matrix and composition, such as the presence of dietary fats, can enhance absorption. For example, olive oil has been shown to increase vitamin D3 absorption during digestion compared to other oils. The bioaccessibility of vitamin D3 can also be influenced by gastric pH, with lower pH (such as during fasting) improving its availability for absorption. Fortified foods and biofortified animal products (where animals are fed vitamin D-enriched diets) can effectively raise vitamin D status in humans, especially when vitamin D3 is used rather than D2 2348.
The Role of Supplements
Because it is difficult to meet the recommended daily intake of vitamin D3 (15 µg/day) through food alone, especially in populations with limited sun exposure, dietary supplements are often recommended. Supplements are widely used and can help maintain adequate vitamin D levels, but food-based sources and fortification remain important for overall public health 17.
Conclusion
Vitamin D3 is primarily found in fatty fish, fish liver oils, eggs, cheese, beef liver, and some meats, with very few plant-based sources. Fortified foods and supplements play a crucial role in helping people meet their vitamin D needs, especially in regions with limited sunlight. The bioaccessibility of vitamin D3 is higher from foods than supplements, and absorption can be enhanced by certain dietary fats and food matrices. Overall, a combination of natural, fortified, and supplemented sources is often necessary to achieve optimal vitamin D3 intake for most populations 12345678.
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