Vitamin D3 Blog

Eggs are a Terrific Source of Vitamin D

The United States Department of Agriculture (USDA), the branch of the U.S. government charged with food oversight, recently released a report claiming that eggs today have 64% more Vitamin D than in 2002, when the USDA last conducted such a study.  The report also stated that eggs in the year 2011 have 14% less cholesterol on average than did eggs sampled in 2002.

Scientists from the agency as well as egg industry representatives are speculating that this change is the result of widespread improvements in the quality of feed given to laying hens over the better part of the past decade.

The findings will undoubtedly enhance the nutritional profile of the incredible, edible egg.  However, it has long been known that eggs are a good source of Vitamin D, and D3 in particular.  In an article dated January of 2009 (over two years ago), nurse practitioner Pamela Egan wrote the following: “Vitamin D is found in many dietary sources such as fish, eggs, fortified milk, and cod liver oil.”  She went on to discuss egg yolks in particular as a high-quality Vitamin D3 food source.

Vitamin D3, also known as cholecalciferol, is the natural form of the vitamin.  It is manufactured by the human body, and the process is fueled by sunlight hitting the skin, but can also be obtained through supplements as well as food sources.  D3 is far more bioavailable (absorbent/usable) than other forms of Vitamin D.

So, for those of you who make a conscious effort to eat healthy and nutritious foods, one of your best sources for Vitamin D just got a lot better.

The American Academy of Dermatology (AAD) has come under fire for a recent statement issued on behalf of the organization claiming that sun exposure is not necessary in order for a person to obtain sufficient amounts of vitamin d3 (cholecalciferol).

A group known as The Vitamin D Council blasted the dermatologists association in response to the statement, claiming the statement was an attempt to protect the Academy from potential liabilities stemming from previous campaigns to increase sunscreen use, which the Council claims resulted in mass-vitamin d deficiencies.

In response to the outpouring of criticism stemming from its earlier statement, the AAD released a revised statement in which the semantics appear to have been tinkered with but little actually changed substantively speaking.  Though the wording was slightly different, the group stood by its claim that people should obtain vitamin d through food and not via the sun. The reason, they claim, is that the costs in terms of damage to the skin outweigh the benefits brought about by the vitamin d3.

American Academy of Dermatology Website:  http://www.aad.org/index.html

The Vitamin D Council’s Website: http://www.vitamindcouncil.org/

Vitamin D3 Deficiency Can Be Prevented Through Sunlight, Food Sources

Vitamin D is found in many dietary sources such as fish, eggs, fortified milk, and cod liver oil. The sun also contributes significantly to the daily production of Vitamin D3, which is also known as Cholecalciferol.

Trying to incorporate more Vitamin D3 through your diet can easily be done. Cholecalciferol is created through exposure of your skin to the sun, but due to many being wary of overexposure to the sunshine, some can have deficiencies. Through 15 to 20 minutes of sun exposure daily, the body creates 10,000 to 15,000 IUs of Vitamin D3.

Vitamin D3 Deficiency can lead to obesity, high blood pressure, depression and psoriasis. Luckily, there are a few other sources of Vitamin D3 including some foods that can supply sufficient quantities of the nutrient for those who cannot sunbathe for whatever reason. If you are staying out of the sun, consider the following foods to keep your body healthy:

Cod Liver Oil

1. According to drweil.com, Dr Weil states the National Institutes of Health finds cod liver oil can provide up to 1,300 IU of Vitamin D per tablespoon, which is more than the 1,000 IU daily recommendation. They also find cod liver oil to be a good source of Vitamin A. Fish oil supplements are available in liquid capsules and in oil form. Taking cod liver oil daily can help your body get the Vitamin D3 it needs.

Fortified Foods

2. Pamela Egan, FNP-C, CDE, suggests eating fortified foods such as milk and cereal to make up for Vitamin D3 Deficiency. By checking labels on fortified milks and cereals, one can select items that will provide sufficient amounts of this critical nutrient to help stave off deficiency. By starting the day with a bowl of fortified milk and cereal, your body can get a full day’s serving of D3.

Egg Yolks

3. Another great source of Cholecalciferol is egg yolks. Making an omelet or scrambling a couple eggs can give you almost a full daily serving. Studies conducted by the Agricultural Research Centre of Finland published in the Journal of Agricultural and Food Chemistry find feeding chickens a feed high in Vitamin D produces eggs that are sevenfold higher in Vitamin D3 than normal eggs. In the future, one egg might solve the complex and extremely serious health problem that is Vitamin D3 deficiency.

Related Posts:
- Vitamin D Deficiency and Disease
- Vitamin D3 Supplements: When are they Necessary?
- Vitamin D Deficiency, HIV and AIDS

Introduction to Vitamin D3

By: Peter Egan Jr.

My mother, Nurse Practitioner and Health Columnist Pamela B. Egan has written extensively on the subject of Vitamin D3 and the myriad health benefits offered by this super-nutrient.

Vitamin D3, also known as cholecalciferol, is the most bio-available form of Vitamin D. This extremely important nutrient is essential for skin, bone and immune health.

The presence of a Vitamin D3 deficiency in an individual can lead to numerous health ailments including Chronic Fatigue Syndrome, Obesity, Diabetes, Cancer, Fibromyalgia, neuro-degenerative diseases, osteoporosis, and clinical depression. Scientists and researchers are also now finding out that Vitamin D3 deficiency may also increase the risk of heart disease and stroke.

Vitamin D3 can be obtained from certain foods, however arguably the best and most bio-available version of the nutrient is absorbed into the body through sunlight making direct contact with skin. Some health experts have even gone so far as to recommend nude sunbathing for fifteen minutes a day as a means of obtaining sufficient amounts of the vitamin in its most potent form.

In addition to foods and sunlight, perhaps the easiest way to ingest sufficient amounts of D3 is via supplementation. A number of high-quality Vitamin D3 Supplements exist to help one ingest enough of the nutrient on a regular basis, including when weather prohibits one from sunbathing.

I have included some links at the bottom of this post to additional educational Vitamin D3 resources.

More on Vitamin D3:

* Vitamin D3: The Miracle of Sunshine

Vitamin D3 Sources: Food and Sunlight

With the world suddenly alerted to the health crisis that is vitamin d deficiency epidemic, the subject of what natural sources contain vitamin d has become quite the hot topic.

First, let us clarify that not all vitamin d is the same. There are two main types of vitamin d3: Ergocalciferol (vitamin d2); and Cholecalciferol (vitamin d3). Cholecalciferol is the superior form of the nutrient. It is the naturally-occurring form of the vitamin, as opposed to D2, which is largely synthetic and found in most vitamin supplements. That said, the remainder of this article will focus on vitamin d3, as it is the one offering the major health benefits due to its superior bioavailability.

There are two primary vitamin d3 sources not including supplements.

Sources of Vitamin D3:

1. Sunlight – Exposing one’s skin to direct sunlight is the most effective and efficient way of obtaining vitamin d3. Exposure to UV rays from direct sunlight triggers vitamin d3 production in the skin. Artificial lighting is not sufficient to initiate vitamin d synthesis in the skin. Some health experts have even gone so far as to recommend sunbathing in the nude as a means of obtaining healthy amounts of d3.
2. Foods – Food generally has very little to offer in terms if vitamin d3 when compared with sunlight. However there are a few foods that provide small-to-moderate amounts of the nutrient:
• Fish: Not including Cod Liver Oil, since we’re not counting supplements, fish containing vitamin d3 include Herring, Salmon, Mackerel, Tuna, Sardines and Eel.
• Milk and Fortified Foods: Milk supplies small amounts of vitamin d, as do fortified cereals and soy products.
• Eggs: Eggs provide roughly 20 iu (International Units) of vitamin d3 per egg. The nutrient is concentrated in the egg yolk, so one need not eat the entire egg if only seeking to obtain the food-based nutrient.
• Beef Liver: Beef liver can provide trace amounts of vitamin d3.
• Mushrooms: Mushrooms can provide some amount of vitamin d, however, typically mushrooms offer vitamin d2 (ergocalciferol) as opposed to the more valuable cholecalciferol.

A blood test to determine calcidiol (25-hydroxy-vitamin D) levels is a common method used to determine whether one’s vitamin d levels are within healthy range, or if a vitamin d3 deficiency is present. For those who are deficient and averse to taking oral supplements, the above-listed foods along with plenty of sunlight can help correct the problem and restore your immune system to full capacity.