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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 09-28-2012, 06:23 PM   #1
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Default Vitamin D

I have read several times that ladies do not get enough vitamin D in their diets but just read an article that stated many men do not either. I always thought that I did but now am not too sure. What would be some good ways to make sure that I am getting enough into my diet?
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Old 09-28-2012, 06:51 PM   #2
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Cod liver oil, 1 tablespoon
Swordfish, cooked, 3 ounces
Salmon (sockeye), cooked, 3 ounces
Tuna fish, canned in water, drained, 3 ounces
Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies)
Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup
Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV)
Margarine, fortified, 1 tablespoon
Sardines, canned in oil, drained, 2 sardines
Liver, beef, cooked, 3 ounces
Egg, 1 large (vitamin D is found in yolk)
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup (more heavily fortified cereals might provide more of the DV)
Cheese, Swiss, 1 ounce
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Old 09-28-2012, 07:55 PM   #3
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Quote:
Originally Posted by fittguy View Post
I have read several times that ladies do not get enough vitamin D in their diets but just read an article that stated many men do not either. I always thought that I did but now am not too sure. What would be some good ways to make sure that I am getting enough into my diet?
Diet...okay...let's not forget that vitamin D is also synthesised through the skin's contact with sunlight/cloudy days etc. Of course, depending on where a person lives will depend on how much vitamin D they are able to get via sunlight and surprisingly as it may seem, some of the sunnier areas don't get as much vitamin D as other areas, something to do with the relation of the sun to the equator and a host of other things along that line.
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Old 09-28-2012, 08:13 PM   #4
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I supplement D3 daily. Two pills a day, 5000 IU's each.
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Old 09-30-2012, 10:26 AM   #5
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If you are worried about it, get outside a bit more and suck in the vitamin D from the sun and supplement with a pill.
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Old 10-04-2012, 07:50 PM   #6
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I don't really worry too much about vitamin D. I get outside enough and also enjoy foods that are rich in them such as liver.
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Old 10-04-2012, 08:14 PM   #7
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I drink 1/2 gal whole milk a day..minimum
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Old 10-18-2012, 03:27 PM   #8
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I believe the upper limit is something like 4k IU so as a bber I just take that amount per day. Could be a little over since I live in California. Been Supplementing Vit-D3 for like 6 months and no issues experienced.
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Old 10-18-2012, 07:01 PM   #9
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If I'm not outside much should I be taking more?
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Old 10-19-2012, 02:02 PM   #10
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Quote:
Originally Posted by MikeC View Post
If I'm not outside much should I be taking more?
Depends on what you are eating during the day. Do you eat foods that are rich in vitamin D?
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