Vitamin D: 6 Best Sources and Symptoms of Deficiency

vitamin D sources

Vitamin D: 6 Best Sources and Symptoms of Deficiency

Hello everyone, today we are going to discuss all the sources of Vitamin D. That is to say, from what sources we can add this crucial Vitamin to our Food and Diet. The main two sources are Supplements and Sunlight.

We shall discuss all these things in detail. So, let’s understand how we can maintain Vitamin D levels in the body. Let’s get started.

All about Vitamin D:

Vitamin D Deficiency:

We all know that Vitamin D3 is very important for our bones. It helps to absorb Calcium and Phosphorus. However, its role is not only limited to this. It has quite a vast role to play in the body. You will be surprised to know all of them.

  • This vitamin is not only important for the bones but also for the muscles. Body muscles can suffer weakness due to the deficiency. For example, you may get tired and fatigued by doing quite very minimal body activity. These appear to be small and maybe overlooked, but these could be the signs of Vitamin D3 Deficiency.
  • There can be other complications/problems due to the deficiency like heart problems or diabetes.
  • Most importantly, it can lead to a weaker immune system. The immune system starts decreasing with the decreased Vitamin D levels. As a result, you may frequently catch colds and flu.
  • Depression and mood swings can be there or other such psychological imbalances.

Hence, it is very important to maintain Vitamin D3 levels. There are many ways to maintain its optimum level.

Daily Body Requirement of Vitamin D:

We need about 1000 IU of Vitamin D per day. (IU stands for International Unit.)

Out of 1000 IU, we need to take 600 IU via food and 400 IU via Sunlight. This should be a daily combination.

Now, let’s discuss which food should we consume to maintain its levels.

Sources of Vitamin D:

There are a lot of good NON-VEG sources of this crucial Vitamin. Also, every source of this Vitamin type is ultimately linked to Sunlight.

Most importantly, this vitamin is quite rare in Fruits and Vegetables. However, it is found in those sources which are well exposed to sunlight and majorly in animal sources.

Also Read: High Protein Snacks: 16 Protein-rich Snacks and 8 Recipes

Non-Vegetarian Sources:

  1. Fish:

Fish is a good source of this vitamin. Especially fatty fish, for example, Salmon fish. Every 100 gm of wild Salmon Fish will have 1000 IU of this Vitamin if it is wildly caught fish.

On the other hand, in farmed fish, it may be around 250 IU.

  1. Cod Liver Oil:

Other than that Cod Liver oil is also an excellent source. Every 5 ml of Cod liver has about 400 IU of this Vitamin.

  1. Egg Yolk:

Egg yolk is also a good source. Each egg has approx. 30 IU of this Vitamin.

If the source is from outdoor (under Sun) then there can be 4-5 times the content of Vitamin D.

Vegetarian Sources:

Now, let’s discuss the vegetarian diet. A vegetarian should be extra cautious about Vitamin D levels. It is because all vegetarian foods may not have proper Vitamin levels. Although, we can still maintain Vitamin levels with proper care.

  1. Cow Milk:

Cow’s milk is a very good source. Also, it depends on the exposure of sunlight to the Cow.

The more the Cow is outdoor and exposed to sunlight higher will be the Vitamin D content in its milk.

Every 250 ml of cow’s milk contains about 130 IU of this Vitamin.

If you take a glass/cup of milk every morning and evening then you can get a good amount of it, that is, 300-500 IU.

  1. Mushroom:

Mushroom is also a good source. Every 100 gm Mushroom can give you 450 IU.

Here also the mushrooms must be exposed to sunlight for the production of Vitamin D. These will be excellent sources. But the indoor Mushrooms will not have Vitamin D.

  1. Cheese and Milk Products:

Cheese and other milk products will have some amount of this crucial Vitamin.

Tofu also contains Vitamin D.

Ghee is a good source of Vitamin D3. Moreover, you can add it to your daal, chapati, bread, etc.

Supplement Sources:

Now, let’s have a look at supplements.

We should take supplements only when we are not able to take Vitamin D via diet and Sunlight.

You should get yourself diagnosed with Vitamin levels in your body before you go for a supplement. Upon consultation, you can opt for it.

There are options available for the daily and weekly regime.

Weekly sachets/capsules contain about 60,000 IU of it.

Only those who have very low Vitamin levels should take these options.


Last but not least Sunlight. It is an unreplaceable source of Vitamin D. It is very necessary to take sunlight.

We can take Vitamin D from food and supplements but we should not avoid sunlight as it is the best source. Sunlight is a very good source. It is because about 10,000 IU can be prepared via sunlight.

Though this Vitamin is stored in our body. It is not like you may become deficient if you don’t take it for a month.

If we take sunlight 3-4 days a week still our Vitamin D levels can be maintained.

It is very interesting to know how Sunlight works here. There are many factors in how we take Sunlight. It should be understood how and when it should be taken.

On average if we take sunlight for 10-20 min at noon depending on the pigmentation of the person that is sufficient. There are many more things to be discussed on sunlight.

In other words, according to age, weight, and pigmentation, the requirements are different for individuals.

Which sunlight is better- Morning, Afternoon or evening? It is better to sit in the morning sunshine to get the best results.


In the conclusion, here are all the sources of Vitamin D.

Non-Veg Sources:

  1. Fish,
  2. Cod Liver Oil, and
  3. Egg Yolk.

Veg Sources:

  1. Cow Milk,
  2. Mushroom, and
  3. Cheese or Milk Products (Tofu, Ghee, etc.)

Share this post

Leave a Reply

Your email address will not be published. Required fields are marked *