This ingredient is the ultimate source of vitamin D in food, according to a nutritionist

A hotly debated topic around the year is maintaining vitamin D levels.

"Vitamin D is a fat-soluble vitamin and is important for bone metabolism, among other things," says Dr. Anne Gürtler, dermatologist and nutritionist at Ludwig-Maximilians-Universität (LMU) Munich. "This is because it is not primarily obtained through diet, but through formation in the skin through sunlight." So what's the problem? According to the Federal Institute for Risk Assessment (BfR), the sun is not strong enough between October and March to ensure sufficient vitamin D formation in certain parts of the world. No wonder that people debate whether or not to take vitamin D supplements and whether or not to wear sunscreen every day during colder climes.

Before you get worried, here's an important piece of information to remember–the fact that the sun is not strong enough to produce vitamin D now does not automatically mean that you have a deficiency.

Firstly, sunscreen never offers 100% protection against UV radiation and secondly, vitamin D produced in summer can be stored by the body. According to the experts, these stores are reduced over the winter and can be replenished in the spring. And in winter, the right diet can also make a small contribution. Dr. Anne Gürtler knows: "Vitamin D can also be absorbed through food–but only contributes a small proportion of the vitamin D supply." According to the BfR, this is around 10 to 20 percent. However, it should not be neglected.

Which foods contain vitamin D?

Animal foods such as milk and egg yolk are particularly rich in vitamin D—more precisely vitamin D3, which can be particularly well used by the body. When it comes to plant-based foods, an unexpected candidate is the top supplier—mushrooms. They are rich in vitamin D2. "We are currently seeing that the consumption of mushrooms as a nutrient-rich food is increasing worldwide," says the nutritionist.

Why mushrooms are the ultimate vitamin D food?

Dr. Anne Gürtler explains: "Ergosterol is found in the cell membrane of mushrooms and can be converted into vitamin D2 when exposed to UV-B radiation. In particular, mushrooms with a large lamellar surface (e.g. oyster mushrooms) seem to be able to produce relatively large amounts of vitamin D2." According to Dr. Gürtler, some mushrooms are specially irradiated with UV-B light during the cultivation process in order to promote vitamin D production. "However, most supermarket mushrooms are cultivated in the dark (especially button mushrooms) and therefore have a negligible vitamin D content (1μg/100g)," says the expert.

How much vitamin D is in mushrooms?

"Theoretically, the amount of vitamin D in mushrooms can be increased through targeted exposure to sunlight or the use of UV-B lamps. Cutting the mushrooms increases their surface area, which can further increase vitamin D accumulation," says Dr. Gürtler. Place the cut mushrooms in the midday sun for 15 minutes or up to two hours. For example, on a sunny windowsill or balcony, "according to studies, this can increase the amount of vitamin D to up to 30μg per 100g," says the nutritionist. "As a guide: The German Society for Nutritional Medicine recommends a daily intake of 800 IU (20μg) of vitamin D for healthy adults. Pregnant women and breastfeeding mothers generally have a higher requirement."

Why you still shouldn't rely on mushrooms for vitamin D production

However, Dr. Gürtler points out that the studies on the optimal exposure duration, intensity and ambient temperature are contradictory: "In addition, it is not certain what influence processing in the kitchen (frying/cooking) has on the vitamin D quantity." The doctor therefore clearly advises targeted vitamin D supplementation in the event of an existing deficiency. "As the working and leisure activities of most adults take place indoors, according to the Robert Koch Institute (RKI), only around 38% of German adults are sufficiently supplied with vitamin D."

Do you have a vitamin D deficiency?

The best way to test whether you have a vitamin D deficiency is with a blood test. "In the event of a deficiency, supplementation of 20,000 IU colecalciderol (vitamin D3) once a week from October to Easter ("O to O") is generally recommended for adults."

 

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