Foods Rich in Vitamin D – Is Cod Liver Oil the Solution?

Foods rich in vitamin D include fish and fish liver oils…and small amounts are also found in beef liver, cheese, and egg yolks. These foods have the benefit of providing vitamin D3 (cholecalciferol) which is known to be more effective than the vitamin D2 found in some fortified foods.

The US National Institute of Health lists the nutrient values of foods Ibutamoren MK677 sarm high in vitamin D as follows:

Cod liver oil (1 tablespoon): 1,340 IUs
Sockeye salmon (3 oz. cooked): 794 IUs
Mackerel (3 oz. cooked): 388 IUs
Tuna fish (3 oz. canned in water & drained): 154 IUs
Milk (1 cup fortified): 115-124 IUs
Orange Juice (1 cup fortified): 100 IUs

Unless we are eating salmon every day, it is difficult to attain the daily 1,000 IUs of vitamin D recommended for adults by the Canadian Cancer Society; the 2,000 IUs recommended by Dr. Michael Holick (author of the UV Advantage); or the 5,000 IUs recommended by the Vitamin D Council, solely from foods rich in vitamin D.


Cod liver oil certainly appears to be the most promising of the foods rich in vitamin D but there are several factors to consider before choosing this as your vitamin D program:

Vitamin D is not absorbed well without complementary vitamins
Cod liver oils vary significantly in the amount of vitamin D they provide
Several tablespoons a day may be necessary to maintain recommended blood levels of vitamin

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