Vitamin D on Keto [Everything You Need to Know]

  • Date: April 27, 2022
  • Time to read: 5 min.

Everyone, including the people following a ketogenic diet, must have an optimal level of Vitamin D in their diet. Indeed, a keto diet does not increase the risk of Vitamin D deficiency. But in general, deficiency of this vitamin is common. Vitamin D is mainly known for regulating cellular growth, lowering inflammation, promoting bone health, and supporting the immune system. But how does Vitamin D affect a person’s body on a keto diet? Or why does a person require Vitamin D on a keto diet? Continue reading this post to find answers to these questions.

What Does Vitamin D Do For the Body

Vitamin D is a fat-soluble vitamin containing Vitamin D1, D2, and D3. When the body is exposed to the sun, it produces Vitamin D. Besides this, one can also get Vitamin D from different food items to maintain its adequate levels in the body. 

In the body, Vitamin D is responsible for absorbing calcium and phosphorus. It also helps the immune system function. 

Below are three things that Vitamin D does for the body:

  • Vitamin D Fight Diseases: Vitamin D is known to decrease the risk of multiple sclerosis (MS). It is a condition that affects the spinal cord and brain, which results in issues with leg and arm movement. A balanced level of Vitamin D in the body can reduce MS. In addition, it can also fight many other severe diseases. 
  • Vitamin D Regulates Mood and Reduces Depression: Vitamin D is known for decreasing the risk of depression by regulating mood. A study has shown that those with a negative mindset who have received Vitamin D have noticed an improvement in symptoms. 
  • Supports Weight Loss: Those who have a balanced level of Vitamin D in their body have a better chance of losing weight than those with Vitamin D deficiency. 

What Will Happen if I Have Too Little Vitamin D?

Your body requires a sufficient amount of Vitamin D to keep functioning properly and this vitamin D level needs to be maintained.

Vitamin D helps prevent cancers and keep the bone strong amongst other health benefits. However, if your body lacks this vitamin, it can result in depression, pain, fatigue, and muscle weakness. 

It is unlikely that you will be deficient in vitamin D on a keto diet, which we will discuss further below. However, symptoms that you may be low in vitamin D are below.

Low Vitamin D symptoms Keto

Enough Vitamin D levels in the body can help in offering protection from the following conditions: 

  • Heart disease and high blood pressure 
  • Infections and immune system disorders 
  • Falls in older people 
  • Diabetes 

Why Do You Need Vitamin D on Keto?

When you follow a keto diet, you are advised to focus on eating food items rich in vitamin D, including eggs and oily fish. It is encouraged to eat whole eggs because the fat content in the yolk is where the vitamin D is stored. 

As noted above, the only keto eaters that are likely to need to be creative with their consumption of vitamin D are those following a vegan diet as a lot of the food that it is found in is not vegan-friendly.

Benefits of Vitamin D

Having a balanced level of Vitamin D in the body is proven to offer the following benefits:

  • It strengthens the immune system
  • It might prevent certain types of cancer
  • It may improve brain function
  • It improves the texture and health of the skin
  • It boosts your mood
  • It can aid in weight loss
  • It can lower the risk of rheumatoid arthritis
  • It lowers the risk of type 2 diabetes
  • It can help lower blood pressure
  • It might reduce the risk of heart disease 

How Much Vitamin D Should I Take on Keto 

If you are following a keto diet, your body would want more vitamin D. So, it’s always suggested to take a Vitamin D-rich diet when following keto. 

For healthy adults, it’s recommended to take 2,000 IU of vitamin D daily. This amount can be increased if they are not exposed to the sun. 

For more about how much vitamin D you naturally get in your foods, read on and we will take you through it.

What kind of Vitamin D is Best for Keto Diet 

While following a keto diet, loss of minerals and nutrients is very common, although it is unlikely that vitamin D will be one of these unless you are eating a vegan keto diet.

It is the main reason people who follow the keto diet search for Vitamin D-rich food. Vitamin D3 is the easiest to get on a keto diet. 

Vitamin D3 is a fat-soluble vitamin that helps maintain healthy bones and teeth. The body produces vitamin D when exposed to sunlight. However, some foods such as milk, cheese, egg yolks, fatty fish, and other omega-3 fatty acids contain vitamin D.

What Will Happen If I Have Too Much Vitamin D

While vitamin D offers many benefits to the body, one should never consume it in larger quantities.

Consuming vitamin D in a larger quantity can result in;

elevated calcium in blood levels leading to nausea

  • appetite loss
  • constipation
  • dehydration
  • disorientation
  • dizziness
  • fatigue
  • high blood pressure

How to get Vitamin D on Keto

Let’s have a look at some keto-friendly sources of vitamin D. Don’t worry, there are plenty out there.

Keto Sources of Vitamin D

If you are following a keto diet, you can eat;

  • salmon
  • egg yolk
  • canned tuna
  • mushrooms
  • sardines
  • Swiss cheese
  • other dairy products
  • beef liver

You can also take a cod liver oil supplement in order to top up your vitamin D.

While consuming these food items, make sure that you do not cross the maximum vitamin D consumption level.

If you need help tracking your vitamin D intake, you can track what you are consuming in an app such as MyFiitnessPal.

It’s advised to eat a whole egg as it is one of the best sources of Vitamin D. Besides eggs, many other food items are believed to be rich in Vitamin D. 

Don’t forget that the sun is an amazing source of vitamin D.

Check out our guide to vitamins and supplements on keto, learn which ones you may need to keep an eye on, and which are not likely to be impacted by eating a keto diet.

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