Vitamin D

Vitamin D is a fat soluble vitamin that is important to many processes of the body. Vitamin D is produced by the body through sun exposure and due to the use of sunscreens and limited sun exposure, many women are Vitamin D deficient. Vitamin D can be obtained through foods and supplements.

Benefits of Vitamin D

  • Bone health through alteration of calcium metabolism

  • Supports immune system

  • Supports brain and nervous system health

  • Supports cardiovascular health

  • Protection against cancer, type 1 and 2 diabetes and other illnesses

  • Affects glucose and insulin metabolism

  • Supplementation may reduce the risk of viral illnesses

  • Insufficient levels may affect allergies and asthma

  • Supplementation may be anti-inflammatory for the body

  • Supplementation can affect vaginal and vulvar health

  • Supplementation may help with cancer prevention

  • Supplementation may help with mood and sense of well being


  • Supplements are reported in micrograms and IU (International Units)

  • One mcg of vitamin D represents 40 IU of vitamin D

  • The recommended daily allowance of vitamin D is 600 IU for adults under the age of 70 and 800 IU for adults over 70

  • Many individuals are deficient in vitamin D, therefore recommendations should be adjusted

 Symptoms of Vitamin D deficiency

  • Fatigue

  • Depression

  • Cognitive impairment

  • Hair loss

  • Viral illnesses

  • Pain in bones, joints and muscles

  • Poor would healing

  • Diabetes

  • Obesity

  • Hypertension

  • Bone loss

Food Sources for Vitamin D

Fish oil and fatty fish

  • cod liver oil, 1 tablespoon: 1,360 IU

  • herring, fresh, raw, 4 ounces: 1,056 IU

  • swordfish, cooked, 4 ounces: 941 IU

  • salmon, sockeye, cooked, 4 ounces: 596 IU

  • sardines, canned, 4 ounces: 336 IU

Raw maitake mushrooms, 1 cup: 786 IU

Supplement Resource for Vitamin D