Plain, Greek, flavored, whole-milk, no-fat, and even plant-based yogurts contain negligible amounts of vitamin D. Only fortified yogurts are good dietary sources of vitamin D.
Health benefits of vitamin D
Vitamin D is a fat-soluble vitamin. The human body can produce it when the skin gets exposed to sunlight or UV irradiation. Also, we can get vitamin D from food or dietary supplements.
Vitamin D is vital for normal bone mineralization and growth. It promotes calcium absorption. It may prevent osteoporosis.
Moreover, vitamin D is involved in cell growth, neuromuscular and immune functions, as well as glucose metabolism.[1]
Furthermore, vitamin D deficiency may increase the risk of certain cancers, like colorectal and breast cancer. Vitamin D stops the growth of new blood vessels, and has potent anti-inflammatory effects.[2,3,4]
Also, vitamin D is beneficial for the heart. Actually, people with low vitamin D concentrations (<15 ng/mL) have a 60% higher risk of heart disease and 3 times greater risk of hypertension than people with high concentrations (>30 ng/mL).
Obese people are more likely to be deficient in vitamin D as well. Actually, low vitamin D levels may be an important reason for a higher risk of certain cancers and cardiovascular outcomes in obese people.
Also, vitamin D deficiency may play a role in the development of type 2 diabetes, depression, cognitive decline, early age-related macular degeneration, Parkinson’s disease, and other autoimmune diseases!
How much vitamin D do we need a day?
Most healthy adults require approximately 15 mcg (600 IU) of vitamin D a day.
However, people with low serum concentrations of vitamin D probably need much higher doses.
Normal concentrations are equal or higher than 20 ng/mL (50 nmol/L). In cases of vitamin D deficiency, daily dosages up to 10,000 IU may be necessary.
Always consult your physician before taking vitamin D supplements. Too much vitamin D may lead to adverse effects.[5]
What’s the vitamin D content of plain yogurt?
Plain yogurt isn’t a good dietary source of vitamin D. Actually, it contains negligible amounts of vitamin D. Yogurt can’t help us meet our daily needs.[6]
How much vitamin D is in Greek yogurt?
Neither plain nor Greek yogurt are naturally rich in vitamin D. Greek yogurt is a poor dietary source of vitamin D as well.
Also, there is no significant difference in vitamin D concentrations between whole-milk and no-fat yogurt. All types of unfortified yogurt contain negligible amounts of vitamin D.
Is yogurt fortified with vitamin D?
As vitamin D promotes calcium absorption, many yogurts are fortified with vitamin D. After all, yogurt is an excellent dietary source of calcium. It may contain more than 300 mg of calcium per serving.
Fortified yogurts contain about 31 IU of vitamin D per 100g. A serving provides about 48 IU of vitamin D, or 8% of the Daily Value (DV).[7]
According to studies, vitamin D-fortified yogurt could help improve serum vitamin D levels. Also, yogurt with vitamin D may help lower cholesterol, improve glucose metabolism, and reduce the risk of fractures.[8.9]
Do plant-based yogurts have vitamin D?
Plant-based yogurts contain no vitamin D as well. Only fortified plant-based foods may contain decent amounts of vitamin D.
You can find a wide variety of dairy and plant-based yogurts on Amazon.
Are cow’s milk & other dairy rich in vitamin D?
Actually, only certain types of cheese contain some vitamin D. However, we can’t depend on them to meet our daily needs. We have to consume many foods with vitamin D.
Common foods high in vitamin D
Above all, fatty fish, such as trout, salmon, and sardines, are among the richest foods in vitamin D. A serving may provide up to 645 IU (16,2 mcg) of vitamin D.
Also, we can get high amounts of vitamin D consuming a tbsp of cod liver oil. Just a tbsp provides 1,360 IU (34 mcg) of vitamin D! More than the recommended daily intake (600 IU).
Beef liver, eggs, and certain mushrooms exposed to UV light contain decent amounts of vitamin D as well.
Furthermore, our bodies synthesizes vitamin D when the skin is exposed to sunlight. We shouldn’t depend on sun exposure for vitamin D, though. Sun irradiation is dangerous.
As, it’s rather tricky to get adequate amounts of vitamin D from diet or sun exposure, many people would benefit from taking a vitamin D supplement. You’ll find a variety of vitamin D supplements on iHerb.
Vitamin D is a fat-soluble vitamin. Fat increases its absorption.
Always check your serum vitamin D concentration before taking a dietary supplement.
