Sources of vitamin D

There is no debate that sunlight exposure is superior to oral supplementation in terms of vitamin D safety data. No

one has ever died of too much vitamin D generated from sunlight exposure, but there are reports of toxic from

ingesting too much oral vitamin D in humans.

Fatty fish, like tuna, mackerel, and salmon ounces are a rich source of vitamin D. A canned pink salmon contains 465

IU (11.6 mcg) 3 ounces and a mackerel contains 211 IU (5.3 mcg).

1 ounce of cheese contains 6 IU of vitamin D. Say Yes to cheese.

The amount of vitamin D in one large egg yolk is 37 IU which is 0.9 mcg.

Mackerel is one of the good source of the Vitamin D with 3 ounces 211 IU which is 5.3 mcg in 3 ounces canned Mackerel.

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How much vitamin D you need?

In order to understand the role that vitamin D plays in the health status of the pregnant woman and fetus; and the

a lactating woman and her infant, one must have a common definition, this includes the ‘definition’ of vitamin D


But wait how much amount is sufficient? From the data of the study it is concluded that Depending on what

biomarker one had chosen, and if an outcome in questioned for bone metabolism or immune function, there could

be a different cut-off point for each category. In all over the world, including the USA, Canada, Japan, Australia, and

many countries in Europe, it is assumed unethical to not give 400 IU/day as part of the prenatal vitamin

preparation; therefore, those women who are receiving 400 IU vitamin D/day would be considered as the control

group for these areas of the world. During the course of breastfeeding, you need to get 600 international units (IU) of

vitamin D or 15 micrograms (mcg) each day.

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