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

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

2012-08-19T12:58:29Z

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!!

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

2012-08-19T13:02:56Z

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.

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

2012-08-19T13:26:55Z

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

Answer by David Moss for If I eat salmon 1-2x per week, do I still need to supp Vit D?

2012-08-19T13:37:56Z

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.

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

2012-08-19T14:03:50Z

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