Today, most packaged milk is already fortified with vitamin D; every 8-ounce serving of milk fulfils roughly 30% of your daily vitamin D needs thereby ensuring that calcium is absorbed in the body. Three glasses of fortified milk can easily meet an individual's daily vitamin D requirements.
Getting Enough Vitamin D in Milk
An 8-ounce serving of milk supplies around 30 percent of your daily vitamin D needs, or between 115 and 124 milligrams of vitamin D. Three glasses of milk per day would meet your vitamin D needs.
Possibly. The Recommended Dietary Allowance (RDA) for Vitamin D is currently set at 600–800 IU/day (15–20 mcg) for adults. Fortified milk typically provides 100 IU per 8 oz serving (236 mL). So while milk can provide a good amount of vitamin D it may not be sufficient to ensure adequate daily intakes.
Milk does not provide the dietary requirements of vitamin D (Table 4), while cheese represents the right kind of food for the recommended dietary intake of this nutrient; in the States, the fortification level of vitamin D in cheese is strictly regulated by the U.S. Food and Drug Administration [69].
One glass of fortified cow's milk gives us around 15–20% of our recommended daily vitamin D allowance. Foods like milk and cereal don't contain vitamin D naturally, so the nutrient is added by manufacturers to help people stay healthy. Here's more on what you need to know about vitamin D, milk, and your diet.
Research has found that an average serving of 2 eggs contains 8.2mcg of vitamin D, a substantial portion of the recommended dietary intake of vitamin D [2], making them a great addition to the diet to support the intake of adequate levels of this vital vitamin.
Many dairy products, such as milk and yogurt, are fortified with vitamin D as well, as are non-dairy alternatives like soy milk, almond milk, and oat milk. Fortified milk typically has around 3mg (120 IU) of vitamin D, and non-dairy alternatives have between 2.5 and 3.6mg per 1 cup.
This means having two to three daily servings of dairy products as part of a balanced diet — no more than three 250ml glasses of milk each day.
In the United-States, the national dietary guidelines recommend that adults should drink three cups or 732 mL/d of milk [1].
The Food and Agriculture Organization of the United Nations (FAO) recommends drinking one to two glasses of milk daily. For the six billion people around the world who regularly consume milk, that adds up to 2.4 billion liters every day – or the capacity of 960 Olympic swimming pools.
If milk consumption is the only dairy food in your diet, you don't need ] more than three or more glasses of whole milk each day, don't worry. You're doing just fine with what is necessary for maintaining strong, healthy bones despite all those myths out there.
There are several studies that suggest that drinking milk every day can cut down the risk of developing chronic diseases. All you need to do is consume it in moderation. A glass of milk in a day is an ideal choice. In light of the study, it is for the best to avoid drinking more than 2 glasses of milk in a day.
Therefore, conditions that affect the gut and digestion, like celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis, can reduce vitamin D absorption.
It can take anywhere from 1-6 months to raise vitamin D levels with supplements. How much your levels increase and how long it takes will depend on the dose and your baseline vitamin D levels.
“Adding an over-the-counter vitamin D supplement can make improvements in just three to four months time. Vitamin D with a strength of 1000-2000 international units daily is the recommended dose for most adults,” Dr. Ropte says.
However, compared to juice, D3 concentrations were significantly higher in response to intake of milk and water. No difference was observed between milk and water. Therefore, the conclusion from this study is that vitamin D fortification works better in water or milk than in juice.
Several case studies have identified severe rickets from vitamin D deficiency in children who did not drink cow's milk and had not been taking vitamin D supplements.
The concurrent presence of fat in the gut enhances vitamin D absorption, but some vitamin D is absorbed even without dietary fat.
Many fruits and vegetables contain a special type of vitamin D known as ergocalciferol, or vitamin D2. The highest value of vitamin D2 is found in the trendy, yet incredibly tasty avocado.
Unfortunately, no fruits are high in vitamin D, and fortified orange juice is currently the only fruit product commonly sold with vitamin D.