Vitamin D: Are You Getting Enough of the Sunshine Vitamin?
In the last 20 years, we’ve learned a lot about
Many people used to think that a little sunlight every day would give them all the vitamin D they needed. So, when Lakeesha, who takes a daily walk with her son, learned she was low on vitamin D, she was surprised! It turns out her 10-minute walk wasn’t enough for her body to get all the vitamin D she needed from sunlight.
What is Vitamin D?
Vitamin D is a vitamin that dissolves in fat. Small amounts are in some foods, and some foods are fortified with vitamin D (also referred to as calciferol). Your body also makes vitamin D when sunlight touches your skin.
What Does Vitamin D Do?
Vitamin D helps your body absorb calcium from food, which is important for strong bones and healthy growth. It also helps with cell growth, fighting inflammation, and supporting your immune system. For pregnant people, getting enough vitamin D can help lower the risk of gestational diabetes (high blood sugar during pregnancy).
How Much Vitamin D Do You Need?
Infants (under 1 year)
400 IU
(usually in liquid form)
Children and Adults (1-70 years):
600 IU
Adults (70+ years):
800 IU
Where Can You Get Vitamin D?
Need an excuse to get outside? Spending time in the sun is one way to boost your vitamin D. If you have lighter skin, 10–20 minutes of sunlight might be enough. People with darker skin may need closer to 90–120 minutes to get the same amount of vitamin D. But factors like season, sunscreen, cosmetics, and clothing can reduce how much vitamin D your body can make from sunlight. Too much unprotected sun exposure also increases the risk of skin damage and cancer.
Who is at Risk for Vitamin D Deficiency?
- Breastfed infants: The American Academy of Pediatrics recommends breastfed babies get 400 IU of vitamin D each day.
- People with darker skin: They may need more sun exposure to make enough vitamin D.
- People with higher body fat: They may need more vitamin D than others.
- People who aren’t often in the sun: This includes people who wear sunscreen, cover their skin, or live in areas with pollution or limited sunlight.
- People living far north: In some locations (north of the 37th Parallel), there isn’t enough sun during winter to make enough vitamin D.
If you live where sunlight is limited, there are other ways to get vitamin D.
Foods with Vitamin D
Some foods naturally contain vitamin D, while others are fortified with it. Here are some good sources:
- Natural sources: Rainbow trout, salmon, UV-exposed mushrooms, beef liver, tuna, sardines, and eggs.
- Fortified foods: Milk, plant-based milk alternatives, some cereals, and yogurt.
WIC-Approved Foods with Vitamin D
-
Milk and plant-based milks:
1 cup has about 100 IU -
Ready-to-eat cereals:
80-100 IU per serving -
Yogurt and yogurt alternatives:
106 IU per cup -
Eggs:
2 eggs contain 88 IU
-
Tuna:
40-269 IU per 3.5 oz (depending on type) -
Canned salmon:
580-841 IU per 3.5 oz (depending on type) -
Infant formula:
40-100 IU per 100 calories
Surprisingly, mushrooms exposed to UV light can be a good source, too. Just half a cup contains 366 IU or about 46% of the daily recommended amount.
Vitamin D Supplements
If you’re not getting enough vitamin D from the sun or food, supplements are an option. They come in liquid form for infants, and in chewable or pill forms for older children and adults. Talk with your doctor or WIC provider before beginning any new supplements for yourself or your family.
Vitamin D is essential for everyone, especially pregnant people and young children. If you’re concerned about vitamin D, speak with WIC or your healthcare provider. A simple blood test can check your vitamin D levels.
REFERENCES:
Vitamin D Health Professional Fact Sheet
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
Low vitamin D and Insulin Resistance
https://diabetes.org/food-nutrition/diabetes-vitamins-supplements/low-vitamin-d-insulin-resistance#:~:text=Food%20&%20Nutrition-,Low%20Vitamin%20D%20May%20Contribute%20to%20Insulin%20Resistance,of%20certain%20ethnic/racial%20groups.
Hypovitaminosis D and Gestational Diabetes
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7443670/
Role of Vitamin D and its Molecular Bases in Insulin Resistance, Diabetes,
Metabolic Syndrome and Cardiovascular Disease
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10607188/
Nutrient requirements for WIC-approved formulas:
https://www.ecfr.gov/current/title-21/chapter-I/subchapter-B/part-107#subpart-D
Nutrient requirements for WIC-approved foods:
https://www.fns.usda.gov/wic/food-packages/regulatory-requirements
Requirements for WIC canned fish:
https://www.ecfr.gov/current/title-21/chapter-I/subchapter-B/part-161/subpart-B/section-161.170
Nutrient info for:
Tuna in oil: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173708/nutrients
Salmon pink: https://fdc.nal.usda.gov/fdc-app.html#/food-details/175175/nutrients
Salmon sockeye: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173693/nutrients
Author: Bridget Swinney MS, RDN, LD
