Latest news with #D-rich
USA Today
29-06-2025
- Health
- USA Today
What actually causes vitamin D deficiency?
Nearly a quarter of Americans are estimated to have a vitamin D deficiency. Why is that? A 2022 study of National Health and Nutrition Examination Surveys (NHANES) data estimated that about 22% of Americans have a moderate vitamin D deficiency. That number was higher in women, African Americans, people between the ages of 20 and 29 and all people in general during the winter months. The body absorbs vitamin D through diet (both food and supplements) and from sunlight via the skin. It's essential for "bone health, immune function, muscle strength, mental health and potentially cardiovascular health," Washington, D.C.-based dietitian Caroline Thomason, R.D., previously told USA TODAY. How can you tell if you actually need help getting more vitamin D? Here's what health experts say. How much vitamin D per day? It depends on their age. The recommended dietary allowance, as dictated by the National Institutes of Health's Office of Dietary Supplements, is 10 mcg (400 IU) for infants up to 12 months, 15 mcg (600 IU) for ages 1 to 70 and 20 mcg (800 IU) for those older than 70. For reference, a 3-ounce portion of rainbow trout contains about 16 mcg of vitamin D, while a cup of vitamin D-fortified milk contains about 3 mcg, per WebMD. Other foods high in vitamin D include fortified cereals (around 2 mcg) and orange juice (2.5 mcg).It's often difficult to get a full day's worth of vitamin D from diet alone, which is why getting outside – and sometimes adding supplements when medical professionals suggest it – is important, too. In the spring and summer when about 25% of the body is normally exposed to the sun, it takes about 8 to 10 minutes of sun exposure to produce the recommended amount of vitamin D, according to UCLA Health. And if you need more, many over-the-counter vitamin D supplements range from 25 to 125 mcg (1,000 to 5,000 IU). You shouldn't take more than 100 mcg (4,000 IU) of vitamin D in a day unless a doctor recommends you do so to combat a deficiency, Thomason says. Heads up: Consider these 4 doctor-approved tips to help maintain strong, healthy bones What causes vitamin D deficiency? Vitamin D deficiency can result for a number of reasons, from not spending enough time outside to having certain health conditions to having a darker skin pigment, according to Yale Medicine. "Many Americans are deficient in vitamin D due to limited sun exposure from indoor lifestyles, sunscreen use and our northern latitude," Thomason says. "Plus in Northern America, our typical diet is low in vitamin D-rich foods like fatty fish and fortified products." Health conditions that make it difficult for bodies to absorb vitamin D include inflammatory bowel disease, celiac disease, pancreas conditions, cystic fibrosis, kidney or liver failure and certain cancers including lymphoma, per Yale. People who have had sections of the small intestine removed, or those who have had bariatric weight loss surgery may have similar issues, too. In case you missed: What does Vitamin D do and how do I know if I am getting enough? Experts weigh in. What are signs of low vitamin D? Potential signs of vitamin D deficiency can range from "subtle to severe," Thomason says. They can include "muscle weakness, fatigue, mood changes, frequent infections, hair loss, bone pain and slow wound healing." If you're experiencing any of those symptoms, experts say it's best to check in with your primary care physician. "The most reliable way to check vitamin D levels is a blood test, and consultation with a healthcare provider is recommended for personalized advice," Thomason says.
NDTV
24-06-2025
- Health
- NDTV
These Vitamin D Foods Will Help Boost Your Brain Health
Vitamin D-rich foods can help boost brain health. Vitamin D plays a crucial role in brain development and function by supporting the production of neurotransmitters like serotonin and dopamine, which affect mood, memory, and cognitive performance. It also has anti-inflammatory and antioxidant properties that protect brain cells from damage. Low levels of vitamin D have been linked to cognitive decline, depression, and neurodegenerative diseases like Alzheimer's. Including vitamin D-rich foods in your diet can therefore enhance brain function, elevate mood, and support long-term mental clarity and resilience. Read on as we share a list of vitamin D rich foods that will boost your brain health. Vitamin D-rich foods that will help boost your brain health 1. Fatty fish Fatty fish are among the richest natural sources of vitamin D. A single serving of salmon can provide over 50% of the recommended daily intake. These fish also contain omega-3 fatty acids, which further enhance brain health by improving communication between brain cells and reducing inflammation. 2. Egg yolks Egg yolks contain a modest amount of vitamin D, and they're also rich in choline—a nutrient important for brain development and memory function. Incorporating whole eggs into your diet can be a brain-boosting move, especially when paired with other healthy foods. 3. Cod liver oil Though not the tastiest option, cod liver oil is incredibly rich in vitamin D and also provides a healthy dose of omega-3s and vitamin A. Just a teaspoon can deliver more than the recommended daily dose of vitamin D, making it a potent brain-supporting supplement. 4. Mushrooms When exposed to sunlight, some mushrooms can synthesise vitamin D naturally. Mushrooms like maitake and shiitake are great plant-based options for boosting vitamin D levels while providing antioxidants that protect brain cells. 5. Fortified cereals Some breakfast cereals are fortified with vitamin D and other brain-supportive nutrients like B vitamins and iron. When consumed as part of a balanced breakfast, they can help sustain mental alertness and energy throughout the day. 6. Cheese Though not extremely high in vitamin D, cheese can still contribute to your overall intake. It also provides calcium and healthy fats that support nerve function and memory. 7. Beef liver Beef liver is a powerhouse of nutrients, including vitamin D, vitamin A, iron, and B12. These nutrients support oxygen delivery to the brain and maintain proper cognitive functioning. However, it should be eaten in moderation due to its high cholesterol content. 8. Tofu and tempeh Some tofu and tempeh products are fortified with vitamin D, making them ideal options for vegetarians and vegans. They also provide plant-based protein and essential amino acids that are important for neurotransmitter synthesis and brain repair. Including these foods regularly in your diet can contribute to improved mood, sharper memory, and better overall brain performance, making vitamin D a key nutrient for mental well-being.
