Senior Nutrition - Five Best Sources of Vitamin D

By Anna Hazard

Basics

As people age their vitamin and nutrient requirements change -- as well as the body's efficiency in acquiring them. One of the most helpful & prescribed vitamin supplements for the elderly is Vitamin D, a fat soluble vitamin that's naturally present in few foods and synthetically added to others.

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Vitamin D assists in the absorption of  calcium, promotes bone mineralization, aids in neuromuscular functions, strengthens the immune system, and protects against a number of diseases and conditions ranging from high blood pressure, psoriasis, rheumatoid arthritis, certains cancers, as well as depression. A deficiency in Vitamin D directly leads to osteoporosis/osteomalacia where bones become thin, brittle, and misshapen.
 
With age, human skin becomes less able to synthesize Vitamin D from ultraviolet sun exposure with the further disadvantage of many seniors not going outside into the sun as often as when they were younger. The Institute of Medicine recommends that people with minimum sun exposure (at least 30 minutes of direct sunlight outside) who are ages 9 - 70 to consume 15 micrograms(ug) of Vitamin D per day with seniors who are 70+ consuming 20ug.

Five Best Natural Sources

1 - Fish Liver Oil

• Cod liver oil
  • 1 teaspoon serving
  • 34 ug of Vitamin D per serving

2 - Mushrooms
Most mushrooms are grown in the dark, but there are specially treated mushrooms grown in UV lighting specifically to produce Vitamin D.

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• Maitake
  • aka Hen-of-the-woods, Ramshead, or Sheepshead mushroom
  • 1 cup (70g)
    
  • 20 ug of Vitamin D per serving

• Portobello
  • The mature version of the Common/Button/White/Brown Cap mushroom
    
  • 1 cup (85g)
    
  • 10 ug of Vitamin D per serving

• Morel
  • aka Molly Moochers, Muggins, Dryland Fish, Hickory Chickens, Merkels, Miracle, or Sponge Mushroom
    
  • 1 cup (66g)
    
  • 3.5 ug of Vitamin D per serving

3 - Flesh of Fatty/Oily Fish

These are the fish that have oil in their tissues with fillets containing upto 30% fishoil and are good sources of Vitamins A, D, and Omega Fatty Acids.

• Swordfish
  • 3 oz (85 g) serving
  • 14 ug of Vitamin D per serving

• Catfish
  • 3 oz (85 g) serving
  • 11 ug of Vitamin D per serving
    

• Mackerel
  • 1 can (56.7 g)
  • 11-14 ug of Vitamin D per serving
    

• Salmon (Sockeye)
  • 3 oz (85 g) serving
  • 11 ug of Vitamin D per serving
    

• Tuna (Fresh)
  • 3 oz (85 g) serving
  • 7 ug of Vitamin D per serving
    

• Light Tuna (Canned)
  • 1 can (4 ozs)
  • 4 ug of Vitamin D per serving
    

• Sardines
  • 1 can (56.7 g)
  • 3 ug of Vitamin D per serving
  • 0.5 ug per 1 fish(12 g)
    

Liver

• Beef (Grassfed)
  • 3 oz (85 g) serving
  • 1 ug of Vitamin D per serving

Eggs

• Yolk
  • 1 Medium Egg
  • 1 ug of Vitamin D per serving

Five Best Synthetic Choices

Instead of inherently possessing it naturally, hese 'fortified' foods have Vitamin D added in later during their manufacturing & packaging process.

Fortified Cereals (Varies per brand & flavor)

• 1 - 3.5 ug average Vitamin D per serving
• 8.75 ug of Vitamin D is the most available

• Malt-o-Meal
  • 1 cup (31 g)
  • Best Choice - Cornflakes
  • 7.4 ug of Vitamin D per serving
    

• Kellogg's
  • 1 cup (31 g)
  • Best Choice - Corn Flakes with Real Banana
    
  • 4.4 ug of Vitamin D per serving

• General Mills
  • 1 cup (31 g)
  • Best Choice - Rice Chex
    
  • 3.7 ug of Vitamin D per serving
    

Fortified Milk

Note that all variations of fortified milk possess Vitamin D, but Whole Milk also contains trace elements of natural Vitamin D in its milkfat.

• Whole Milk (Organic)
  • 1 cup (244 g)
  • 2.5 - 3 ug of Vitamin D per serving

• Soy Milk
  • 1 cup (244 g)
  • 2.5 ug of Vitamin D per serving
    

Fortified Orange Juice (Varies per brand)

• 1 cup (244 g)
• Averages 2.5- 3ug of Vitamin D per serving

Fortified Yogurt (Varies per brand)

• 6 oz serving
• Averages 1-2 ug of Vitamin D per serving
• Best Choice - Yoplait Light or Yoplait Greek
  • 3 ug of Vitamin D per serving

Fortified Margarine (Varies per brand)

• 1 tablespoon
• Averages 1-2 ug of Vitamin D per serving
• Best Choice - Promise Activ Light Spread
  • 2.25 ug Vitamin D per serving