Do You Get Vitamin D From Eating Cheese?

While cheese is a valuable source of calcium, protein, and other nutrients, it contains only trace amounts of naturally occurring vitamin D and is not a significant dietary source. To meet your daily vitamin D needs, you need to look beyond the cheese platter, particularly towards fatty fish and fortified products.

Quick Summary

Cheese provides minimal amounts of natural vitamin D, and many dairy products are fortified to boost their levels. Significant intake relies on fortified milk, cereals, and natural sources like oily fish and egg yolks.

Key Points

• Limited Natural Source: Most cheeses, including common types like cheddar, contain only trace amounts of naturally occurring vitamin D and are not a significant dietary source.

• Fortification is Key: Some cheese varieties and other dairy products are fortified with vitamin D during manufacturing to increase their nutritional value.

• Read Labels: It is important to check the nutritional label for the specific vitamin D content, as fortification is not universal across all cheese types.

• Fatty Fish and Fortified Milk are Better: Excellent dietary sources of vitamin D include fatty fish like salmon and trout, as well as fortified milk, plant-based milks, and cereals.

• Synergy with Calcium: Vitamin D is crucial for helping the body absorb the calcium that is abundant in cheese, making a balanced intake of both important for bone health.

The Truth About Vitamin D in Cheese

Cheese is a good source of calcium, but contains only trace amounts of naturally occurring vitamin D. The natural vitamin D content in milk is also low and decreases during processing. A typical 1.5-ounce serving of cheddar cheese has just 17 IU of vitamin D, which is a small percentage of the daily value. Relying solely on cheese for vitamin D intake is not practical due to the low concentration.

The Role of Fortification

Vitamin D is often added to foods through fortification to help people meet their daily requirements and prevent deficiencies. This is common for liquid milk and some cheese products. Fortified American cheese can have more vitamin D than unfortified varieties, but levels differ by brand. Studies show that vitamin D in fortified cheese is absorbed effectively by the body. Check labels for fortification as it varies among cheese types.

Other, Better Dietary Sources of Vitamin D

For reliable vitamin D intake, consider these alternatives:

• Oily Fish: Salmon, trout, mackerel, and herring are excellent natural sources. A 3-ounce serving of sockeye salmon offers significantly more vitamin D (570 IU) than most cheeses.
• Eggs: Vitamin D is concentrated in the yolk, with amounts varying based on the hen's diet and environment.
• Mushrooms: UV-exposed mushrooms are a good plant-based option for vitamin D.
• Fortified Milk and Alternatives: Cow's milk and many plant-based milks are often fortified, providing a common source of vitamin D.
• Fortified Cereals and Juices: Some breakfast cereals and orange juices also contain added vitamin D.

Comparison of Vitamin D Content: Cheese vs. Other Sources

Food (per standard serving)	Vitamin D (IU)	Notes
Cheddar Cheese (1.5 oz)	17	Naturally low amount.
Fortified American Cheese (100g)	~259	Significantly higher due to fortification.
Salmon, Sockeye (3 oz)	570	One of the best natural sources.
Tuna, Canned Light (3 oz)	40	Good source for canned fish.
Fortified Cow's Milk (1 cup)	120	Standard fortification level in the US.
Mushrooms, UV-Exposed (0.5 cup)	366	Excellent plant-based option.
Egg, Large (1, scrambled)	44	Found primarily in the yolk.

Conclusion

While cheese contains a minimal amount of vitamin D, it is not a significant dietary source. To ensure adequate vitamin D intake, focus on foods naturally rich in the nutrient, such as fatty fish, or fortified products like milk, cereals, and some fortified cheeses. Vitamin D is essential for absorbing the calcium found in cheese, supporting overall health and bone strength. Always check food labels for fortification and consult a healthcare professional or resources like the National Institutes of Health for dietary guidance.

Frequently Asked Questions

Is there a difference in vitamin D content between different types of cheese?

Yes, there is some variation. Some cheeses, like Fontina, Muenster, and fortified American cheese, can contain more vitamin D than other varieties, though amounts are generally low unless fortified.

Is fortified cheese a good way to get enough vitamin D?

Fortified cheese can contribute to your vitamin D intake, but it's not the most efficient source. You would need to eat substantial amounts, whereas fortified milk or fatty fish offer much more per serving.

Do all dairy products contain vitamin D?

No. While many cow's milk products and alternatives like soy milk are commonly fortified with vitamin D, it does not occur naturally in high amounts across all dairy. It's best to check the label for 'fortified' status.

What are the best non-dairy sources of vitamin D?

Excellent non-dairy sources include fatty fish (salmon, tuna), egg yolks, and mushrooms that have been exposed to ultraviolet light. Some orange juices and cereals are also fortified.

Does eating cheese help my body absorb vitamin D?

No, it's the other way around. Vitamin D is what helps your body absorb the calcium present in cheese and other foods. Cheese's rich calcium content makes it a great partner for sources rich in vitamin D.

Does cooking cheese affect its vitamin D content?

The minimal vitamin D in cheese is fat-soluble and relatively stable, so cooking will not significantly affect the already trace amounts present.

If cheese is not a good source, what food should I prioritize for vitamin D?

To significantly boost your vitamin D intake, focus on oily fish like salmon, fortified milk, fortified cereals, and UV-exposed mushrooms.