Eggs and Vitamin D

Almost a quarter (23%) of Australian adults have a mild or moderate vitamin D deficiency.¹ In the cooler months, these deficiency rates rise to as high as 49% in some parts of Australia.¹ 

Lack of skin exposure to sunlight, dark skin, southerly latitude as well as conditions affecting vitamin D metabolism and storage (including obesity) are all risk factors for vitamin D deficiency.² In one study 42% of healthy, Sydney office workers were found to have vitamin D deficiency by winter’s end.³ Of particular concern is the 10% of these workers who were extremely deficient (<25mmol/l). ³
 
Studies have clearly shown that adequate intake of vitamin D is essential for bone development, skeletal health, healthy muscles and teeth and regulating the immune system.^4,5 

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• Vitamin D Food Sources v Supplements
• Do Eggs Have Vitamin D?
• Other Vitamin D Food Sources
• Respiratory Infections and the Link to Vitamin D
• Cholesterol and the Link to Vitamin D
• Fact Sheets for your Network
• Meal Plans
• Social Media Resources
• Video Explanations

Vitamin D Food Sources v Supplements

A well-balanced diet and sufficient sunlight exposure are generally enough for most people to meet their daily vitamin D requirements. However, for those with vitamin D deficiency, dietary supplements may be recommended. It is however, possible to meet vitamin D needs and rectify deficiencies without supplements.  
 
According to Dietitian Sharon Natoli from Food and Nutrition Australia, where possible, it is best to eat a well-balanced diet, with plenty of vegetables, sufficient amounts of fruit, whole grains, dairy foods or alternatives, healthy fats and protein-rich foods, like eggs, to meet daily nutritional needs. 

New Australian research in young adults from Melbourne, has demonstrated that eating at least 7 eggs per week helps lessen the large drop in vitamin D levels that commonly occurs during the winter months⁶. In adults consuming 7 or 12 eggs per week, vitamin D levels were maintained over the 12-week study period. Overall, the research demonstrates the daily consumption of eggs is an effective way to help maintain vitamin D levels during winter⁶.

Latest Research on vitamin D

Do Eggs Have Vitamin D?

An average serve of eggs (2 x 60g eggs) contains 8.2µg of vitamin D (82% of the recommended dietary intake (RDI) of vitamin D), making eggs one of the highest natural sources of vitamin D. Eggs are also readily available and a much more affordable option to vitamin D supplements. 

Other Vitamin D Food Sources

Regular, incidental sun exposure is the best way to maintain vitamin D levels. If you aren't getting enough sun exposure, however, then food sources become even more important. For example, if you spend most of the daylight hours indoors, are an office worker, have darker skin or are older, chances are you are more likely to have lower vitamin D levels.⁷ Some foods, such as eggs, provide a lot of vitamin D, while others provide smaller amounts. Some other top food sources of vitamin D include: 

• Salmon 
• Sardines 
• Tuna 
• Salmon 
• Mushrooms 

*Source: Food Standards Australia New Zealand (2019). Australian Food Composition Database – Release 1. Canberra: FSANZ. Available at www.foodstandards.gov.au [Sardine, Australian Whole raw; Tuna, canned in brine, drained; salmon, pink, canned in brine, drained; mushroom, common fresh raw.] 

Serve sizes based on Australian Guide to Healthy Eating.⁸

Some milk, soy milks, cheese, yoghurt and breakfast cereals may also be fortified with vitamin D. For many Australians, dietary choices can be a key part to boosting and maintaining an adequate vitamin D intake. For meal inspiration to boost your vitamin D, download the recipe book at the bottom of the page.  

Respiratory Infections and the Link to Vitamin D

Evidence from a 2020 systematic review and analysis of 42 trials involving 47,262 participants concluded that vitamin D intake of 10µg - 25µg was effective at reducing acute respiratory infections, including colds and flus.⁹ Given vitamin D’s role in the immune system, vitamin D has also been investigated for a possible role in preventing or reducing the severity of COVID-19 – also a respiratory infection. 
 
The evidence to date has shown that adequate levels of vitamin D may play a beneficial role in protecting against the development of severe COVID-19 symptoms such as acute respiratory distress, which is the main cause of death in individuals with COVID-19^10,11. Vitamin D deficiency (blood levels <50nmol/L) has also been linked with an increased risk of getting COVID-19¹².
 
While this preliminary evidence is promising, understanding of the relationship between vitamin D and COVID-19 is still developing. Further investigation is needed to confirm what role vitamin D (and nutrition more generally) may have in preventing or reducing the severity of COVID-19.

Cholesterol and the Link to Vitamin D

A systematic review and meta-analysis investigated the relationship between blood levels of vitamin D and blood fats like cholesterol and triglycerides in adults. The review included 57 observational studies and 2 cohort studies.¹³ The evidence found higher vitamin D levels are associated with significant reductions in the risk of high  triglyceride levels, low HDL cholesterol levels, and dyslipidemia.