Vitamin D in Eggs

Just under 1 in 4 Australian adults, or 23% have a severe, mild, or moderate vitamin D deficiency. A further 43% is classified as having insufficient circulating vitamin D concentrations. In the cooler months, these deficiency levels can almost double with vitamin D deficiency in winter being particularly high in the south eastern states of Victoria (49%), ACT (49%) and Tasmania (43%) compared with the northern states of Queensland (15%) and the Northern Territory (17%).

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.

With a serve of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain one of the highest quantities of vitamin D of any food.

Here, Australian Eggs has delved into what exactly vitamin D is, how it benefits our bodies, and where you can find this important nutrient in your daily diet.

What Is Vitamin D?

Vitamin D, sometimes called the ‘sunshine vitamin’ is a fat-soluble vitamin obtained from food and made by the body when sunlight hits the skin. It can also be found in supplements.

Benefits of Vitamin D

Vitamin D is essential for a range of reasons, including:

• Bone development in children and skeletal health in adults

• Calcium and phosphorus absorption and metabolism (necessary for bone and muscle strength)

• Regulating the immune system

Vitamin D Deficiency 

What happens if you don't have enough vitamin D?

If your body doesn’t get enough vitamin D, you’re at risk of developing weak bones. Unfortunately, nearly one in four (23%) of all Australian adults live with severe, mild or moderate vitamin D deficiency. 

Severe vitamin D deficiencies could have major health ramifications – which highlights the importance of ensuring you're getting enough each day.

Some people are at greater risk of developing a vitamin D deficiency, including those who:

• Are elderly and housebound or in residential care

• Work or stay mostly indoors

• Have naturally dark skin

• Have a condition that restricts vitamin D absorption from the diet

• Are overweight or obese

Fortunately, doctors can diagnose a Vitamin D deficiency by performing a simple blood test.

How Much Vitamin D Do I Need?

Recommendations for vitamin D intake vary by age and gender and life stage.

For adults, the Adequate Intake (AI) is 5.0 µg/day for men and women aged 19-50. AI is the amount recommended as being sufficient to meet most people’s needs across a population. 

The Adequate Intake recommendations set out by the National Health and Medical Research Council are as follows:

• Infants: 5.0 µg/day
• Children & Adults: 5.0 µg/day
• Adults 51-70 years: 10.0 µg/day
• Adults >70 years: 15.0 µg/day

Do Eggs Have Vitamin D?

Yes! Eggs are high in vitamin D, with a serving of two eggs containing 8.2µg of vitamin D. This is 82% of the recommended dietary intake for adults 51-70 years and more than 100% for younger age groups. Eggs are one of the highest food sources of vitamin D.

A Note on Micrograms

µg is the symbol for the metric measurement microgram. µg is used to measure the amount of vitamin D a food or recipe contains, along with the percentage of the Recommended Dietary Intake (RDI) that is found in an average serve of the food or recipe.

How Many Eggs Should I Eat?

If you suffer from a vitamin D deficiency or wish to maintain good vitamin D levels, eating eggs regularly will help. The Australian Dietary Guidelines place no restrictions on the number of eggs you can eat in a week, however be sure to include them as part of a balanced, varied diet, for the greatest health benefits.

Research shows that maintaining routine egg intake over winter will help to combat the usual seasonal decrease in vitamin D levels that occurs at this time of year due to less natural vitamin D from sunlight being available. 

Although 7 eggs weekly is a good target, eating more than this does not necessarily have an adverse effect. A recent study showed no major changes in body weight or blood cholesterol concentrations in young adults who ate 12 eggs a week versus 7 eggs. 

Plus, there are 12 other equally beneficial nutrients that will benefit your body when you eat eggs.