What dietary guidelines can improve Vitamin D3 (VIT D3) levels?

From the Guidelines

To improve vitamin D3 levels, adults should aim for a daily dietary intake of 600-800 IU, as recommended by the Institute of Medicine 1. The most effective way to achieve this is through a combination of dietary changes and supplements. Key food sources include:

• Fatty fish like salmon, mackerel, and tuna, which are rich in vitamin D3
• Fortified foods such as milk, orange juice, and cereals
• Egg yolks, cheese, and mushrooms exposed to UV light For those with limited sun exposure or dietary restrictions, a vitamin D3 supplement of 1000-2000 IU daily may be necessary, though individual needs vary 1. It's also essential to spend time in the sun, as UVB exposure can increase vitamin D levels; however, this should be done cautiously to avoid skin cancer risk 1. Consulting a healthcare provider before starting supplements is crucial, especially for individuals with underlying health conditions. Some populations, such as those with darker skin, obesity, or malabsorption conditions, may require higher supplementation 1. Ultimately, the goal is to maintain optimal vitamin D3 levels for overall health and well-being, and a healthcare provider can help determine the best approach for each individual. The recommended daily intake and supplementation guidelines are based on the most recent and highest-quality studies, including those published in reputable journals such as Annals of Internal Medicine 1 and Circulation Research 1.

From the FDA Drug Label

Vitamin D3 50,000 IU is essential for absorption of calcium and necessary for healthy bones and a healthy immune system. The FDA drug label does not answer the question about dietary guidelines to improve VIT D3 levels, as it only mentions the importance of Vitamin D3 for calcium absorption and healthy bones, but does not provide specific dietary guidelines.

From the Research

Dietary Guidelines to Improve VIT D3 Levels

To improve VIT D3 levels, the following dietary guidelines can be considered:

• Increase dietary intake of vitamin D to at least 10 microg per day in all age groups when solar UVB is scarce, as suggested by 2
• Fortify specific products that are consumed commonly in a whole population, or by especially vulnerable groups, such as infants and inactive elderly, as recommended by 2
• Consume foods that are rich in vitamin D, such as:
  • Fish (5-25 μg/100 g) and fish liver oils (250 μg/100 g) 3
  • Mushrooms (21.1-58.7 μg/100 g) and Reindeer lichen (87 μg/100 g) 3
  • Cheese, beef liver, and eggs (1.3-2.9 μg/100 g) 3
  • Fortified foods, such as milk, yoghurt, fat spreads, orange juice, and breakfast grains 3
• Consider dietary supplements of vitamin D, especially for vulnerable groups, as suggested by 3 and 2

Recommended Forms of Vitamin D

The recommended form of vitamin D for supplementation and fortification is cholecalciferol (VIT D3), as it is the more potent form of vitamin D in all primate species, including humans, and has a longer shelf life than ergocalciferol (VIT D2) 4 and 5. Ergocalciferol should not be regarded as a nutrient suitable for supplementation or fortification, due to its diminished binding to vitamin D binding protein in plasma and nonphysiologic metabolism 5.