Vitamin d3 foods
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Vitamin D3 Foods: Sources and Efficacy
Introduction to Vitamin D3
Vitamin D3, also known as cholecalciferol, is a crucial nutrient for maintaining bone health and supporting the immune system. It is synthesized in the skin upon exposure to sunlight but can also be obtained through dietary sources and supplements. This article explores the various food sources of vitamin D3 and their effectiveness in improving vitamin D status.
Natural Food Sources of Vitamin D3
Fish and Seafood
Fish, particularly fatty fish like salmon, is one of the richest natural sources of vitamin D3. Studies have shown that canned salmon contains high concentrations of vitamin D3, making it an excellent dietary option for boosting vitamin D levels3.
Eggs and Meat
Chicken eggs and certain meat products, such as chicken leg meat, also contain significant amounts of vitamin D3 and its metabolite 25-hydroxyvitamin D3 (25(OH)D3). These foods can contribute to the overall vitamin D intake, especially in diets that include animal products3.
Fortified Foods
Fortification of foods with vitamin D3 is a common strategy to address vitamin D deficiency. For instance, fortified yogurts and margarine have been shown to effectively increase serum 25-hydroxyvitamin D levels. In a study involving older females, daily consumption of vitamin D3 and calcium-fortified yogurt maintained serum 25OHD concentrations and cognitive performance, highlighting the benefits of fortified foods2.
Comparison of Vitamin D2 and D3 in Fortified Foods
Efficacy of Vitamin D3 Over D2
Research indicates that vitamin D3 is more effective than vitamin D2 in raising and maintaining serum 25-hydroxyvitamin D levels. A randomized controlled trial comparing the effects of vitamin D2 and D3 fortified in juice and biscuits found that vitamin D3 significantly increased serum 25(OH)D levels compared to vitamin D21. Another study confirmed that vitamin D3 supplementation resulted in higher serum 25(OH)D concentrations than vitamin D2, suggesting that vitamin D3 is the preferred form for fortification4 8.
Fortified Bread and Bioavailability
An investigation into the bioavailability of vitamin D2 from UV-irradiated yeast in bread revealed that while D2-biofortified bread increased serum 25(OH)D2, it was less effective than direct D2 supplementation. This supports the notion that vitamin D3 is more potent in increasing total serum 25(OH)D concentrations4.
Vitamin D3 in Supplements
High-Dose Vitamin D3
High-dose vitamin D3 supplementation has been studied for its potential benefits in various populations. For example, in children with severe acute malnutrition, high-dose vitamin D3 improved weight-for-height z scores and developmental indices, demonstrating its efficacy in therapeutic contexts5. Additionally, prolonged intake of high-dose vitamin D3 (100 microg/day) was found to safely increase serum 25(OH)D to high-normal concentrations without adverse effects, indicating its safety and effectiveness10.
Relative Potency of 25-Hydroxyvitamin D3
A study comparing the potency of 25-hydroxyvitamin D3 to vitamin D3 found that 25-hydroxyvitamin D3 is approximately five times more effective in raising serum 25(OH)D levels. This suggests that foods rich in 25(OH)D3, such as certain meats, may have been underestimated in their ability to improve vitamin D status9.
Conclusion
Vitamin D3 is a vital nutrient that can be obtained from various natural and fortified food sources. Fish, eggs, and fortified products like yogurt and margarine are effective in increasing serum vitamin D levels. Research consistently shows that vitamin D3 is more effective than vitamin D2 in improving vitamin D status, making it the preferred form for supplementation and fortification. High-dose vitamin D3 supplements are also safe and effective for addressing deficiencies in specific populations. Ensuring adequate intake of vitamin D3 through diet and supplements is essential for maintaining optimal health.
Sources and full results
Most relevant research papers on this topic
Daily supplementation with 15 μg vitamin D2 compared with vitamin D3 to increase wintertime 25-hydroxyvitamin D status in healthy South Asian and white European women: a 12-wk randomized, placebo-controlled food-fortification trial.
Vitamin D3 is more effective than vitamin D2 in increasing serum 25(OH)D in wintertime, making it a preferential form for optimizing vitamin D status in the general population.
RCT
Large Human Trial
Very Rigorous Journal
Highly CitedEffects of Vitamin D and Calcium Fortified Yogurts on Gait, Cognitive Performances, and Serum 25-Hydroxyvitamin D Concentrations in Older Community-Dwelling Females: Results from the GAit, MEmory, Dietary and Vitamin D (GAME-D2) Randomized Controlled Trial
Fortified yogurts with vitamin D and calcium maintain cognitive performance and vitamin D status in older females, but not gait performance, mainly preventing hypovitaminosis D-related extra-skeletal disorders.
RCTVery Rigorous JournalVitamin D composition of Australian foods.
Australian foods contain the highest concentrations of vitamin D3, with canned salmon, malted chocolate drink powder, and chicken eggs being the most significant sources, while fortified margarine and chocolate contain the highest concentrations of vitamin D2.
Effects of vitamin D2-fortified bread v. supplementation with vitamin D2 or D3 on serum 25-hydroxyvitamin D metabolites: an 8-week randomised-controlled trial in young adult Finnish women
Vitamin D2 from UV-irradiated yeast in bread is not bioavailable in humans, and it is less potent in increasing total serum 25-hydroxyvitamin D concentrations than D3.
RCTVery Rigorous JournalHighly CitedHigh-dose vitamin D3 in the treatment of severe acute malnutrition: a multicenter double-blind randomized controlled trial.
High-dose vitamin D3 supplementation improves weight-for-height and developmental indexes in children with uncomplicated severe acute malnutrition in Pakistan.
RCTVery Rigorous JournalRole of food fortification with vitamin D and calcium in the bone remodeling process in postmenopausal women: a systematic review of randomized controlled trials.
Food fortification with vitamin D and calcium improves bone resorption in postmenopausal women, but not bone formation.
Systematic ReviewVitamin D in plants: a review of occurrence, analysis, and biosynthesis
Vitamin D3 is present in plants and algae, suggesting potential for vitamin D biofortification in fruits, vegetables, and fish.
Highly CitedVitamin D in food and supplements.
Cholecalciferol is more effective than ergocalciferol in improving vitamin D status, but both forms can be used for food fortification and supplements.
Very Rigorous JournalRelative effectiveness of oral 25-hydroxyvitamin D3 and vitamin D3 in raising wintertime serum 25-hydroxyvitamin D in older adults.
Orally consumed 25-hydroxyvitamin D3 is about 5 times more effective in raising serum 25(OH)D in older adults in winter than an equivalent amount of vitamin D3.
RCTVery Rigorous JournalHighly CitedEfficacy and safety of vitamin D3 intake exceeding the lowest observed adverse effect level.
100 micrograms of vitamin D3 per day effectively increased serum 25(OH)D levels in adults, maintaining a physiologic range, making it a safe intake.
RCTHighly Cited