3

votes

If I eat salmon 1-2x per week, do I still need to supp Vit D?

Answered on August 19, 2014
Created August 19, 2012 at 12:58 PM

I checked nutritiondata.com and it says salmon has no vitamin D. But then I checked other sources and they say it has tons. I otherwise get no vitamin D. I know I need to eat salmon about 2x per week. If I eat salmon that often, am I getting enough vit D?

Thank you!!

1a641bbff1a7b0a70f08410376bbdf6b

(1587)

on September 07, 2013
at 01:28 AM

You're welcome! :)

C0c839648b31512515daaffe8e4e9ad1

(468)

on August 19, 2012
at 06:07 PM

Hehe. Thank you. I checked all of the fresh salmon on nutritiondata, and they all said ~ for Vitamin D. I take that to mean negligible. And since I'm not going to eat canned salmon twice a day, every day, I may be better off taking a supplement. I just bought Nordic Vit D + E in olive oil. Seems good to me!

C0c839648b31512515daaffe8e4e9ad1

(468)

on August 19, 2012
at 06:04 PM

Wow that is awesome. Thank you! I will definitely be using it! In the meantime, I bought a Vit D suppliment. I bought Nordic Vit D + Vit E suppliment. It seems harmless. No vit A and made without soy.

E40b2fc9ddcf702bab9d61d28b8c8440

(505)

on August 19, 2012
at 03:38 PM

What are you lab results?

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on August 19, 2012
at 01:43 PM

My faves are Carlsons Solar D Gems available from iHerb cheaply. 2000 or 4000 IU gel caps.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on August 19, 2012
at 01:42 PM

Agreed. Aim for an optimal blood level of 50-60 ng/ml, or 60-80 ng/ml if you have health issues.

C0c839648b31512515daaffe8e4e9ad1

(468)

on August 19, 2012
at 01:10 PM

Thanks Chen. I don't get out in the sun much. I enjoy being outside but I am sensitive to the sun and I work inside all day. So suppliments are sounding like the right option for me. Thank you!

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4 Answers

best answer

2
6d64cd6dc98d6ab763bd03678a317964

(2177)

on August 19, 2012
at 02:03 PM

Fresh wild Atlantic salmon salmon, raw, or baked (not deep fried) contains about 4,000 IU of Vitamin D per pound. Even if you are eating 2 pounds a week your not getting enough vitamin d if you aren't going outside.

However, the minimum time to be outside isn't that much. Every 10~20 minutes produces around 1000 IUs of Vitamin D depending on time of day, what your wearing, and atmospheric conditions.

Here is a really good calculator to determine how long you need to be in the sun to produce 1000IU of vitamin d:

http://nadir.nilu.no/~olaeng/fastrt/VitD-ez_quartMED.html

A tutorial on how to use the calculator can be found here: http://www.self.com/fooddiet/blogs/nutritiondata/2010/07/how-much-sunshine-do-you-need.html

C0c839648b31512515daaffe8e4e9ad1

(468)

on August 19, 2012
at 06:04 PM

Wow that is awesome. Thank you! I will definitely be using it! In the meantime, I bought a Vit D suppliment. I bought Nordic Vit D + Vit E suppliment. It seems harmless. No vit A and made without soy.

3
1a641bbff1a7b0a70f08410376bbdf6b

(1587)

on August 19, 2012
at 01:02 PM

If you're not getting D via sunshine and you're not supplementing with it you certainly do not get enough with salmon. Try to get outside more and if that's not an option buy one of the (dirt cheap) D3 supps. Also, get your levels tested before you start supplementing.

1a641bbff1a7b0a70f08410376bbdf6b

(1587)

on September 07, 2013
at 01:28 AM

You're welcome! :)

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on August 19, 2012
at 01:43 PM

My faves are Carlsons Solar D Gems available from iHerb cheaply. 2000 or 4000 IU gel caps.

C0c839648b31512515daaffe8e4e9ad1

(468)

on August 19, 2012
at 01:10 PM

Thanks Chen. I don't get out in the sun much. I enjoy being outside but I am sensitive to the sun and I work inside all day. So suppliments are sounding like the right option for me. Thank you!

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on August 19, 2012
at 01:42 PM

Agreed. Aim for an optimal blood level of 50-60 ng/ml, or 60-80 ng/ml if you have health issues.

1
45ace03a0eff1219943d746cfb1c4197

(3661)

on August 19, 2012
at 01:26 PM

I agree with ChenZhen. Without sun exposure, supplements are probably your best bet, and for the most part they're reliable dosage-wise.

0
E35e3d76547b18096a59c90029e7e107

(15613)

on August 19, 2012
at 01:37 PM

I wouldn't say "tons." According to nutritiondata's figures for canned salmon, a 200g can will give you around 900IU per day. Most people supplement around 5000IU per day to raise levels, and I've heard the ballpark figure of 1000IU per day being needed to maintain your levels. In other words, salmon twice a week won't give you anywhere near your vitamin D needs (remember that you can get 20,000IU from a few minutes in proper sunlight). 400g salmon every day, would probably keep you more or less safe for vitamin day.

C0c839648b31512515daaffe8e4e9ad1

(468)

on August 19, 2012
at 06:07 PM

Hehe. Thank you. I checked all of the fresh salmon on nutritiondata, and they all said ~ for Vitamin D. I take that to mean negligible. And since I'm not going to eat canned salmon twice a day, every day, I may be better off taking a supplement. I just bought Nordic Vit D + E in olive oil. Seems good to me!

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