An easy way to increase vitamin D intake

September 21, 2018

Adults should consume about 800 units of Vitamin D3 daily (unless they obtain enough vitamin D from the sun, which is not possible in most of the US year round).  If you are deficient in Vitamin D, which according to a 2005 study, 41.5% of adults are, you likely need more.  We know low vitamin D may cause bone pain, muscle weakness, and fracture.  It can also cause low calcium and phosphorus.  Low vitamin D has been implicated in some cancers and auto-immune disorders as well.   Scientists are also learning the impact of D on heart health.  Since vitamin D is important, we should all be mindful of our intake, especially as we head into fall and winter since we obtain less vitamin D from the sun this time of year.

Since all of our animals are raised outdoors on pasture, they have higher levels of Vitamin D than what you find in conventionally farmed foods.  Multiple studies have proven pasture raised eggs have 3-4 times the amount of vitamin D as non-pasture raised eggs.  Mother Earth News tested eggs from four different pasture operations and found the eggs to have 3 to 6 times the amount of vitamin D and concluded that two eggs a day can provide over 200 units of Vitamin D. 

Milk from the store is fortified with added vitamin D.  Raw milk already has vitamin D and if the cow is out on grass all day the vitamin D levels are increased.  The World's Healthiest Foods notes that one cup of grass fed raw milk provides 124 units of Vitamin D.

If you have two pasture raised eggs and a glass of raw milk, you should get half the amount of recommended vitamin D in one meal! That sounds pretty easy to me.  Add a 20 minute walk in the sunshine in the summer months and you should be close to reaching your vitamin D goals! 

Our meats have higher level of vitamin D than conventional meats, but the levels still aren't high enough to rely on as your primary source.  Unless you like to eat the offal (organs).  In that case, a couple of servings of kidney or liver could easily help reach your goal.

We hope all this info helps you decide how to adjust your nutrition to meet your vitamin D needs.  If you need more specifics on your vitamin D levels and recommendations for intake, contact your healthcare provider! 



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