Vitamin D: How Much Food Would You Have to Eat?

. . Vitamin D may be one of the most important vitamins, but can you get enough from food alone? 

Timestamps 
0:05 Vitamin D—one of the most important vitamins 
0:12 Vitamin D benefits 
0:24 Vitamin D deficiency causes 
1:50 The RDAs for vitamin D
2:23 Vitamin D in foods
3:50 How to get more vitamin D
4:15 Vitamin D supplements 

In this video, we’re going to talk about how much food you would have to eat to get your vitamin D requirements. 

In my opinion, vitamin D is one of the most important fat-soluble vitamins out there. Vitamin D is beneficial for bone health, calcium absorption, the immune system, and to help lower inflammation. 

But, there are many things that can deplete your vitamin D that go beyond not getting enough vitamin D from your food or from the sun.  

A few causes of a vitamin D deficiency:

• Microbes that block the vitamin D receptor
• Stress
• Sugar 
• Lowered sun exposure 
• Age
• Darker skin has less conversion on the skin of vitamin D from the sun 
• Poor health 
• Inflammation 
• Insulin resistance 

The RDAs for vitamin D are 400-800 IUs, which is 10-20 micrograms. I believe those numbers are way too low. I think, at a minimum, you need 5,000 IUs per day. But, if you have health issues, you may need a lot more. 

Vitamin D in different foods:

Salmon — 4oz. — 511 IUs
Sardines — 3 oz. — 175 IUs
Egg — 1 — 43 IUs
Tuna — 4oz. — 93 IUs 
Milk — 4oz. — 62 IUs
Mushrooms — 1/2 cup — 20 IUs
Cod liver oil — 1 TBSP — 1,360 IUs

As you can see, it’s very difficult to get even the minimum amount of vitamin D you need through food alone. The best way to get vitamin D is from the sun. You need to get a moderate amount of sun. You do not want to burn your skin. In the winter months, you may need a vitamin D supplement. But, if you take a vitamin D supplement, you need vitamin K2 as well. For every 10,000 IUs of Vitamin D3, consider taking 100 micrograms of vitamin K2. 

Dr. Eric Berg DC Bio:
Dr. Berg, 56 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.

Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

It’s difficult to get enough vitamin D through food alone. Getting a moderate amount of sun or taking a supplement may be the best way to go when it comes to vitamin D.

[dyahviona]

I always feel so good whenever I have chance to get morning sunlight

[rishisimply]

I live in pacific northwest and was just searching for vitamin d foods and dr berg popped within 2 mins after uploading. Coincidence. I dont think so 😀😀😀. Thank you dr Berg.

[Macammacam]

I like Dr Berg's short and concise video. Thanks doc.

[optimizewithscience]

The reason why Vitamin D seems to be more important than other vitamins is that it is technically a hormone and not a vitamin.

[CarbageMan]

If you're not eating seed oils it can get difficult to get too much sunlight and burn. Since I went clean keto with no sugars, grains or seed oils, I've gone out into the sun for hours at a time and not worried about burning at all.

[MiekaFastingWeightLoss]

Helpful to know how much we need 👍thank you for this information. Have an amazing day👊

[lynnb]

Hi Dr Berg, I used to take 10k IU with 100 mcg K2 . My ringing in the ears worsen and dizziness. At first I can’t figure out what causing it. I did elimination test with other supplements and also did some googling. I ve read some people get the same symptoms with vit d. Also, one website said about magnesium deficiency while taking vit d which causes the ringing in the ears, dizziness, headache. I hope you could make a video on this. Sorry couldn’t explained it much better. Thank you for all you do and to your team.

[kellichristophersen]

Marvelous information and something that I know everyone needs but I’m really needing it with my immune system issues so God bless you and once again thank you so much Dr. Berg we love you 💕😍🥩

[jcookin]

Dr Berg, you and Thomas D have inspired me to create my own channel. i’ve lost 20 pounds on keto and you both have taught me so much! thank you for everything and inspiring me!

[maxibake]

Answer. Lots & lots of good foods. Lol. This is why I take D3/K2, because of our cloud & Sun ratio in the UK being roughly 95/5% respectively. Thanks for sharing this important information with us all, & take care of yourself too. ❤🙂🐶

[two-strokesmoke]

It is kinda hard to get any sun these days (especially in winter) with all the chemtrails in the

[JF-fxqv]

If Dr. Berg's videos were vitamins all viewers would be meeting their vitamin needs. Good work Dr. Berg.

[gmaccruyff]

It now looks like Postmen/women have the healthiest job going when you look at the physical exercise and sunlight they get everyday?

[lsmith]

This has popped up now in VERY timely fashion.

[TheChampJan]

What about indoor tanning/sun bed. Does that give you any increased vitamin D production?

[alanhopkins]

Just watched great video from NZ Dr - apparently Vit D is made in the oils on top of skin not deeper layers - takes about 24hrs to be absorbed - study in FL on deficient Vit D older people discovered that they got their sun dose ( providing up to 20k IUs or 500mg) but they showered with soap and washed it off before it was absorbed - wow!

[pauldixon]

Great video, Dr. Berg. The US RDA is broken, it was created by a Senator, not a nutritionist; moreover, it was created in the 70's. I have been living and coaching 4000 IUs, but I sure will not challenge your suggestion of 5000.

[chrisxp]

2 spoonfuls of cod liver oil a day is the way. Plus losing as much weight as possible and getting sun should do it

[TheAvril]

Thank you Dr Berg, Your videos are are so informative and get the point across concisely

[DStrayCat]

Excellent stuff :-) In Canada, the most Vitamin D, on can purchase in a Supplement, is 1, 000 IU... I went online and found 10, 000 IU, in Germany. I bought a year supply and take 20, 000 IU/daily... Along with K2. However, I have been taking about 500 mcg of K2... I don't know if that could be toxic...