Is Chocolate Good for Vitamin D Deficiency?

According to a 2018 study in the journal Food Chemistry, cocoa and cocoa-based products do contain vitamin D2, a surprising finding since this vitamin form is typically found in fungi and fortified foods. However, this intriguing discovery does not mean your chocolate cravings can single-handedly resolve a vitamin D deficiency. The amount of the vitamin is far too low to be effective, and the risks associated with excessive consumption far outweigh any potential benefit.

Quick Summary

Cocoa and dark chocolate contain small amounts of vitamin D2, but the quantity is insufficient to address a vitamin D deficiency. Eating enough to meet your daily needs is unhealthy due to high sugar and fat content. Better, healthier sources like fatty fish, fortified foods, and supplements are the proper approach.

Key Points

• Not a Viable Solution: Chocolate, even dark chocolate, does not contain enough vitamin D to treat a deficiency effectively.

• Unhealthy Trade-off: You would need to eat enormous, unhealthy quantities of chocolate due to its high sugar and fat content to get a meaningful dose of vitamin D.

• Contains D2, Not D3: Chocolate provides vitamin D2, which is less effective at raising blood levels than vitamin D3 from sun exposure or animal products.

• Better Alternatives Exist: Healthier and more efficient sources of vitamin D include fatty fish, fortified milk, and UV-exposed mushrooms.

• Enjoy as a Treat: Chocolate is best consumed in moderation as a treat rather than as a health supplement.

Can Chocolate Help with Vitamin D Deficiency?

Recent research has shown that cocoa beans contain ergosterol, a precursor to vitamin D2, and that sun-drying the fermented beans converts this into vitamin D2. This means that some vitamin D2 is present in cocoa-based products, including dark chocolate, cocoa powder, and cocoa butter. However, the key takeaway from the studies is that chocolate is not a viable solution for treating a deficiency. Experts emphasize that the amount of chocolate required to meet the body's needs would be so large that it would be extremely unhealthy due to the high fat and sugar content.

The Vitamin D2 Content in Chocolate

Research has quantified the amount of vitamin D2 found in different chocolate products. Dark chocolate, with a higher cocoa content, has the most vitamin D2, followed by milk chocolate and white chocolate. The vitamin content also varies significantly based on the fermentation and sun-drying process of the cocoa beans. While this information is useful for updating food composition databases, it's not a practical strategy for nutritional intake. In contrast, a 3-ounce serving of cooked salmon can provide over 70% of the daily value for vitamin D, demonstrating the vast difference in efficacy.

Better Dietary Sources of Vitamin D

To effectively combat a vitamin D deficiency through diet, it is essential to focus on naturally rich or fortified foods. These options provide a meaningful dose of the vitamin without the excess calories, fat, and sugar found in chocolate. The body can also produce its own vitamin D3 from sun exposure, though this is not always reliable due to factors like latitude, season, and skin pigmentation.

Here are some of the best and healthiest sources of vitamin D:

• Fatty Fish: Options like salmon, trout, mackerel, tuna, and sardines are some of the best natural food sources.
• Fortified Dairy and Plant Milks: Many milks, including cow's milk and plant-based alternatives like soy and almond milk, are fortified with vitamin D.
• UV-Exposed Mushrooms: Certain mushrooms, especially those exposed to ultraviolet (UV) light, produce vitamin D2.
• Egg Yolks: Eggs contain a smaller, but still beneficial, amount of vitamin D.
• Fortified Cereals and Orange Juice: Many ready-to-eat cereals and some orange juices have added vitamin D.
• Cod Liver Oil: A concentrated source of vitamin D, available as a supplement.

Comparing Chocolate vs. Real Vitamin D Sources

To put the nutritional reality into perspective, the following table compares dark chocolate to other effective sources of vitamin D based on typical serving sizes and nutrient content identified in research.

Source	Serving Size	Vitamin D (approx.)	Commentary
Dark Chocolate (60% cocoa)	100g (~3.5 oz)	5.48 µg (219 IU)	High in sugar and fat. Unhealthy in large amounts.
Wild Sockeye Salmon	3 oz cooked	14.2 µg (570 IU)	Excellent source, rich in protein and omega-3s.
UV-Exposed Cremini Mushrooms	1 cup	27.5 µg (1100 IU)	High concentration for a plant-based option.
Fortified Cow's Milk	1 cup	2.9 µg (120 IU)	Steady, accessible source with other nutrients.
Canned Light Tuna	3 oz drained	1.0 µg (40 IU)	A smaller contribution, but a healthy addition.

As the table clearly shows, even a large quantity of dark chocolate provides a fraction of the vitamin D found in much healthier, single-serving foods. For instance, you would need to eat a large amount of dark chocolate to equal the vitamin D found in a small serving of fatty fish. The difference in overall nutritional profile, including the fat and sugar load, makes chocolate an unsuitable choice for addressing a deficiency.

Conclusion

While the discovery of vitamin D2 in cocoa and dark chocolate is a fascinating scientific finding, it does not provide a practical solution for a vitamin D deficiency. Relying on chocolate would require consuming unhealthy amounts of fat and sugar, undermining any potential health benefit. The effective and safe way to boost your vitamin D levels is through sensible sun exposure, eating vitamin-rich foods like fatty fish and fortified dairy, and, if necessary, using dietary supplements under a healthcare professional's guidance. Chocolate is best enjoyed as an occasional treat, not as a dietary supplement.

For more information on reliable dietary sources of vitamin D, you can consult the Health Professional Fact Sheet on Vitamin D from the Office of Dietary Supplements at the National Institutes of Health.

Frequently Asked Questions

Can eating a single bar of dark chocolate a day cure my vitamin D deficiency?

No, a single bar of dark chocolate contains only a small amount of vitamin D2. You would need to consume an unhealthy and excessive amount to have any significant impact on a vitamin D deficiency.

Which has more vitamin D, dark or white chocolate?

Dark chocolate contains more vitamin D2 than white chocolate because it has a higher cocoa content, which is where the vitamin originates.

How does vitamin D get into chocolate?

Vitamin D2 gets into chocolate during the processing of cocoa beans. Fungi on the beans contain ergosterol, which is converted to vitamin D2 when the beans are dried in sunlight.

What are some practical and healthy foods to eat for more vitamin D?

Effective and healthy food sources for vitamin D include fatty fish like salmon and tuna, fortified milk and cereals, and UV-exposed mushrooms.

Is the vitamin D in chocolate the same as the vitamin D from sunlight?

No, chocolate contains vitamin D2, which comes from fungi. Sunlight helps the body produce vitamin D3, which is generally more effective at raising blood vitamin D levels.

Does chocolate with higher cocoa percentage have more vitamin D?

Yes, research indicates that chocolate with a higher cocoa content contains more vitamin D2 than milk or white chocolate.

Are fortified foods like orange juice or cereal a better choice for vitamin D than chocolate?

Yes, fortified foods are a much better choice. They are specifically designed to be efficient sources of vitamin D and provide a meaningful amount without the excessive sugar and fat found in the quantity of chocolate needed.