Vitamin D is essential in the body, as it helps us absorb other vitamins and minerals such as calcium, iron and phosphorus, in addition to maintaining optimal health.

The deficiency of vitamin D can cause, among other problems, osteoporosis and rickets. In addition to muscular discomfort, depression or insomnia.

Of all the ways to obtain vitamin D , the best is through the sun and it is stored in fatty tissue, only 10 to 15 minutes in the sun would give you the recommended daily dose of vitamin D you need. The places on the body that you could leave exposed to the sun without sunscreen, only during these minutes, are:

  • Limbs.
  • Face.
  • The legs.
  • The back.

Among the functions of vitamin D are:

  • Keep the immune system in good condition, as it defends the body from pathogens.
  • Keep the nervous system in good condition, since together with vitamins such as phosphorus and calcium it facilitates muscle contractions and the transmission of the nerve impulse.
  • Finally, it is vital to get calcium to the bones and teeth.

How to add vitamin D to your diet naturally?

Foods that naturally contain vitamin D are the following:


Fish is rich in vitamin D, especially those that are preserved in oil. There is also more vitamin D, in fatty cuts of fish and in raw fish, such as sushi.


These are rich in vitamin D, B12, and protein. Ideal for a healthy, nutritious diet rich in vitamin D. In this case, vitamin D is present in the yolk of the egg.


Lightly cooked, they provide a great supply of vitamin D to the body, in addition to vitamins such as B12 and copper.

Fortified foods:

Fortified foods are those to which certain vitamins are added by manipulating them. These are the fortified foods that contain vitamin D:

Tofu and soy milk:

Foods that come from soy are generally fortified with vitamin D, and they are also ideal for people with intestinal or colon problems.

Fortified cereals:

Breakfast cereals are usually fortified with vitamin D, although not all, for this reason it is necessary to read the labels of the products. These cereals with dairy or soy milk will provide a lot of vitamin D to your body.

Almond milk

This delicious alternative milk to cow’s milk, in addition to providing vitamin D, almond milk is also an alternative for people who are lactose intolerant , in this way you can obtain minerals and vitamins that are easily absorbed.

It is also important to consider:

The recommended daily dose of vitamin D varies according to age, when the baby is 0 to 12 months old, 10 micrograms of vitamin D daily is recommended, although it should be obtained in the formula, it is important to know, from 1 to 70 years, the recommended dose of vitamin Daily D is 15 micrograms per day, after 70 the dose increases to about 20 micrograms per day and in pregnant women the recommended dose is 15 micrograms per day.

Daily doses can only vary if prescribed by your doctor, however the only way to be at risk for a vitamin D overdose is through vitamin supplements (vitamins in pills, powders, syrups or oils). This over time could lead to the hardening of the soft tissues of the body (due to calcium), kidney stones, hypercalcemia, dehydration and if the poisoning is very severe it could eventually lead to kidney damage.

  Some alerts that you could be intoxicated are:

  • Decreased appetite.
  • Fatigue.
  • Polyuria (passing urine in amounts greater than usual).
  • Polydipsia (much more thirsty than usual).
  • Vomiting
  • Hypertension.
  • Regular urination
  • Irritability.
  • Constipation.
  • Dehydration

To avoid intoxication it is important that before starting the intake of these supplements, you consult your doctor.

Dr. Eric Jackson

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses. He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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