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.
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.
Since each serving of milk only contains about 100 to 180 IU of vitamin D, you'll probably need additional food sources to meet the daily recommended 600-800 IU intake (Holick, 2011). Experts agree a varied diet rich in foods with vitamin D is the best way to ensure you're meeting the daily requirement.
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. Yogurt has between 2 and 3mg of vitamin D per serving. Like cereals, some brands of fortified milk and non-dairy milk may contain added sugar.
Milk fat, found in whole milk but absent from skim milk, naturally contains trace amounts of vitamin D depending on the producing animal's food intake and sun exposure.
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.
With a serve of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain one of the highest quantities of vitamin D of any food.
Avocados, nuts, seeds, full fat dairy products, and eggs are nutritious sources of fat that help boost your vitamin D absorption. Studies indicate that having vitamin D with a large meal or source of fat can significantly increase absorption.
Editor's note: Nationally recognized nutrition expert Marion Nestle answers readers' questions in this column written exclusively for The Chronicle.
The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines. Other sources include egg yolks, red meat, and liver. Vitamin D is added to some foods too, including breakfast cereals, plant milks and fat spreads.
Fortified plant-based milks, such as soy and almond, can provide similar amounts of vitamin D. Enjoy a cold 8 oz glass of your preferred fortified milk straight, blend it into a smoothie, or use it to whip up your choice of coffee drink.
In general, the two main causes of vitamin D deficiency are: Not getting enough vitamin D in your diet and/or through sunlight. Your body isn't properly absorbing or using vitamin D.
Oranges are one of the fruits rich in Vitamin D as its juice is fortified with calcium & vitamin D. This is one of the best sources of vitamin D for people who are lactose intolerant and cannot include milk & dairy products in their diet.
If you've been prescribed high-dose vitamin D, work closely with your doctor to monitor your blood levels. It can take three months or more to bring them back up, but once they're good, you can stop the high doses and return to a lower vitamin D supplement for maintenance.
4. Oatmeal. Just like most of the whole grains, oatmeal is also an excellent source of vitamin D. Other than that, oats are brimming with essential minerals and vitamins and complex carbs, which are required by our body to stay healthy and in shape.
Food sources that contain vitamin D3 include fatty fish (e.g., salmon, tuna, mackerel), fish liver oils and egg yolk. Vitamin D3 can also be made from lanolin. Most commonly added vitamin D in milk is vitamin D3.
We recommend taking it with a source of quality fat in the morning or when you break your fast. Avoid taking vitamin D in the evening (we'll talk about why below). Since vitamin D is a fat-soluble vitamin—meaning it doesn't dissolve in water—your body can most easily absorb it when you take it with food.
You can get vitamin D from fortified yogurt.
Greek-style yogurt that's been fortified boasts 60 IU per five ounces.