High-Protein Snacks You Can Make in 15 Minutes or Less

You're hungry. You're short on time. And you really want something more satisfying than another apple or granola bar that leaves you hungry an hour later. 

That's where high-protein snacks come in. They're fast, filling, and perfect when your body needs something that actually hits the spot—without a sugar crash 30 minutes later.  

Fun Fact: Protein is the most filling macronutrient—it keeps you satisfied longer than carbs or fat, making it a smart snack-time choice! 

And guess what? You don't need to spend hours in the kitchen to get the benefits.  

Why High-Protein Snacks Matter 

After age 35, your body starts to naturally lose muscle mass (a process called sarcopenia). Without enough protein, that loss happens faster—especially for women going through hormonal shifts like perimenopause or menopause. 

Research indicates protein may contribute to: 

  • Satiety (feeling full longer) 

  • Blood sugar balance by slowing carb digestion 

  • Muscle maintenance, especially as we age 

Myth Buster:  

"I'll bulk up if I eat too much protein." 

Nope. It takes serious training to build large muscles. For most people, protein supports a leaner, stronger body—not ba bulky one  

Also Read: Essential Guide on What Happens If You Don't Eat Enough Protein? 

10 Quick & Tasty High Protein Snacks (All Under 15 Minutes!) 

Ready to fuel up without the fuss? These snacks are simply delicious, and all hit the protein mark.  

Snack 1: Cottage Cheese + Berries + Hemp Seeds 

Time: 2 minutes 
Protein: ~18g 

Ingredients: 

  • ½ cup full-fat cottage cheese 

  • ½ cup mixed berries (fresh or frozen) 

  • 1 tbsp hemp seeds 

How to Assemble: 
Scoop cottage cheese into a bowl, add berries, and sprinkle with hemp seeds. Done! 

Why it Works: 
It's creamy, tangy, sweet—and packed with protein, fiber, and omega-3s. Great for after workouts or as a late afternoon pick-me-up.  

Myth Buster: "Dairy is bad for you." Not always! Full-fat cottage cheese is rich in casein protein and can support fullness—especially when paired with fiber-rich fruits.  

Snack 2: Greek Yogurt + Almond Butter + Cinnamon 

Time: 2 minutes 
Protein: ~15g 

Ingredients: 

  • ½ cup plain Greek yogurt 

  • 1 tsp almond butter 

  • A dash of cinnamon 

How to Assemble: 
Scoop yogurt into a bowl, swirl in almond butter, sprinkle cinnamon, and stir. 

Why it Works: 
The almond butter adds healthy fats, the yogurt gives a solid protein punch, and cinnamon? JuIt's just taa sty bonus.  

Fun Fact: Cinnamon may help maintain healthy blood sugar levels—perfect for stable afternoon energy.  

Snack 3: Hard-Boiled Eggs + Avocado 

Time: 5 minutes (if eggs are pre-boiled) 
Protein: ~12g 

Ingredients: 

  • 2 boiled eggs 

  • ½ avocado 

  • Salt + pepper to taste 

How to Assemble: 
Slice the eggs and avocado, sprinkle with salt, and eat with a spoon or fork. Zero kitchen stress. 

Why it Works: 
You get protein, healthy fats and fiber—all in a few bites.  

Myth Buster: "Eggs raise cholesterol." Studies suggest moderate egg intake may be fine for most people and is packed with nutrients like choline.  

Also Read: How to Lower Cholesterol: Diet, Lifestyle, and Role of Ubiquinol  

Snack 4: Tuna on Whole-Grain Crackers 

Time: 5 minutes 
Protein: ~16g 

Ingredients: 

  • ½ can of tuna (in water) 

  • 4 whole-grain or seed crackers 

  • A squeeze of lemon + pepper 

How to Assemble: 
Drain the tuna, mix with lemon juice and pepper, and spread onto crackers. 

Why it Works: 
This snack delivers lean protein and satisfying crunch. Add a pickle slice if you like zippy. 

Snack 5: Turkey + Cheese Roll-Ups 

Time: 3 minutes 
Protein: ~18g 

Ingredients: 

  • 2 slices nitrate-free turkey 

  • 1 slice of cheddar or mozzarella 

  • Baby spinach or lettuce 

How to Assemble: 

Layer turkey, cheese, and greens. Roll up tightly and munch away. 

Why it Works: 
No bread needed. These are protein bombs with built-in freshness from the greens.  

Snack 6: Protein Smoothie Shot 

Time: 3 minutes 
Protein: ~20g 

Ingredients: 

  • ½ scoop protein powder 

  • ¾ cup almond milk 

  • ¼ cup frozen blueberries 

  • Optional: 1 tsp chia seeds 

How to Assemble: 
Blend everything together and serve in a small glass. 

Why it Works: 
It's a portable protein fix: no spoon required. Blueberries add antioxidants without sugar overload.  

Fun Fact: Blueberries have been linked to memory support—tiny fruit, big impact.  

Snack 7: Smoked Salmon on Cucumber 

Time: 5 minutes 
Protein: ~12g 

Ingredients: 

  • 6–8 cucumber slices 

  • 3 slices of smoked salmon 

  • Optional: cream cheese or hummus 

How to Assemble: 
Spread a bit of cream cheese or hummus on a cucumber, top with salmon, and serve. 

Why it Works: 
Omega-3s, protein, and crunch all in one bite. Fancy party food or just your 3 p.m. snack. 

Snack 8: Edamame with Sea Salt 

Time: 6–7 minutes 
Protein: ~17g 

Ingredients: 

  • 1 cup frozen edamame (in pods) 

  • Sea salt to taste 

How to Assemble: 
Steam or microwave edamame, sprinkle with salt, and pop them out of the pods. 

Why it Works: 
Plant-based protein with fiber? Yes, please. Also, a great sub for chips!  

Snack 9: Protein Oat Bites 

Time: 10 minutes 
Protein: ~8g per bite 

Ingredients: 

  • ½ cup rolled oats 

  • 1 scoop protein powder 

  • 2 tbsp almond butter 

  • 1 tbsp honey 

How to Assemble: 
Mix all ingredients, roll into bite-sized balls, and chill in the fridge. 

Why it Works: 
It's your make-ahead, no-bake, grab-and-go snack. Perfect with your morning tea.  

Snack 10: Boiled Lentils + Olive Oil + Herbs 

Time: 5 minutes 
Protein: ~13g 

Ingredients: 

  • ½ cup cooked lentils 

  • 1 tsp olive oil 

  • Pinch of garlic powder, parsley 

How to Assemble: 
Toss lentils with olive oil and herbs and eat warm or cold. 

Why it Works: 
Lentils are a plant-based protein powerhouse. Add them to a small salad or eat as is.  

Also Read: Mom's Secret Weapon: Protein-Rich Best Colostrum Powder Recipes for Busy Moms & Kids 

Real Talk: You Don't Have to Be Perfect 

You don't need to hit a magic number of grams. You don't have to make a Pinterest-worthy bento box. Just having a few easy high-protein snacks in your back pocket can make a big difference- for your energy, your cravings, and yes, even your mood. 

And if today's snack was a handful of chips and half a protein bar? You'll live. Try again tomorrow.  

Final Word 

Protein doesn't have to be a project. 

You don't need supplements, powders, or 18-ingredient energy balls. Just some solid, satisfying bites you can make in real life: when time, mood, and hunger collide. 

Print this list. Put it in your fridge. Try one or two high protein snacks this week. And most importantly — eat when you're hungry. No guilt is required.  

Key Takeaways 

  • High-protein snacks are quick, tasty, and satisfying 

  • They help maintain muscle and manage hunger—especially after 35 

  • You don't need fancy ingredients or a long prep time 

  • A mix of dairy, plant-based, and animal proteins gives v-+ 

  • ariety 

  • Planning ahead = snacking smarter  

References: 

  1. Stubbs RJ, Horgan G, Robinson E, Hopkins M, Dakin C, Finlayson G. Diet composition and energy intake in humans. Philosophical Transactions of the Royal Society of London Series B, Biological Sciences. (2023);378(1888):20220449. https://doi.org/10.1098/rstb.2022.0449  

  1. MedlinePlus. Aging changes in body shape: MedlinePlus Medical Encyclopedia. Medlineplus.gov.(2017). https://medlineplus.gov/ency/article/003998.htm 

  1. Ardeljan AD, Hurezeanu R. Sarcopenia. PubMed. (2023). https://www.ncbi.nlm.nih.gov/books/NBK560813/  

  1. Luhovyy BL, Kathirvel P. Chapter Five - Food proteins in the regulation of blood glucose control. ScienceDirect. (2022). https://www.sciencedirect.com/science/article/abs/pii/S104345262200033X  

  1. Nunes EA, Colenso‐Semple L, McKellar SR, et al. Systematic review and meta‐analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia, Sarcopenia and Muscle. (2022);13(2):795-810. https://doi.org/10.1002/jcsm.12922  

  1. Zhao S, Zhang H, Xu Y, Li J, Du S, Ning Z. The effect of protein intake on athletic performance: a systematic review and meta-analysis. Frontiers in Nutrition. (2024);11. https://doi.org/10.3389/fnut.2024.1455728  

  1. U.S. Department of Agriculture. Cheese, cottage, creamed, large or small curd. USDA. (2025). https://fdc.nal.usda.gov/food-details/172179/nutrients  

  1. Sławińska N, Prochoń K, Olas B. A Review on Berry Seeds-A Special Emphasis on Their Chemical Content and Health-Promoting Properties. Nutrients. (2023);15(6):1422. https://doi.org/10.3390/nu15061422  

  1. Farsi DN, Mathur H, Beresford T, Cotter PD. Cottage cheese, a relatively underexplored cultured dairy product with potential health benefits? Critical Reviews in Food Science and Nutrition. (2025):1-11. https://doi.org/10.1080/10408398.2025.2487682

  2. Thomas R, Gebhardt SE. Sunflower Seed Butter and Almond Butter as Nutrient-Rich Alternatives to Peanut Butter. Journal of the American Dietetic Association. (2010);110(9):A52. https://doi.org/10.1016/j.jada.2010.06.189

  1. Sumi K, Tagawa R, Yamazaki K, et al. Nutritional Value of Yogurt as a Protein Source: Digestibility/Absorbability and Effects on Skeletal Muscle. Nutrients. (2023);15(20):4366. https://doi.org/10.3390/nu15204366  

  1. Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes. Diabetes Care. (2003);26(12):3215-3218. https://doi.org/10.2337/diacare.26.12.3215 

  2. Nutrition and Food Services. Avocado Deviled Eggs. U,S. Department of Veterans Affairs. https://www.nutrition.va.gov/docs/Recipes/Breakfast/AvocadoDeviledEggsOCT2022.pdf 

  1. Zhou X, Mott MM, Yiannakou I, Bradlee ML, Singer MR, Moore LL. Eggs and a Fiber-Rich Diet Are Beneficially Associated with Lipid Levels in Framingham Offspring Study Adults. Current Developments in Nutrition. (2024);8(3):102062-102062. https://doi.org/10.1016/j.cdnut.2023.102062 

  1. Chamorro F, Cassani L, Garcia-Oliveira P, et al. Health benefits of bluefin tuna consumption: (Thunnus thynnus) as a case study. Frontiers in nutrition.(2024);11. https://doi.org/10.3389/fnut.2024.1340121  

  1. U.S. Department of Agriculture. Nutrition Facts - Chicken & Turkey. U.S. Department of Agriculture. https://www.fsis.usda.gov/sites/default/files/media_file/2020-10/Chicken_Turkey_Nutrition_Facts.pdf  

  1. Ashique S, Mukherjee T, Mohanty S, et al. Blueberries in focus: Exploring the phytochemical potentials and therapeutic applications. Journal of agriculture and food research. (2024);18:101300-101300. https://doi.org/10.1016/j.jafr.2024.101300  

  1. Surendiran G, Dave N, Dave D, Cheema SK. Sea Cucumber (Cucumis marimus): Nutritional Composition and Potential Health Benefits. The Journal of Ocean Technology. (2021);16(4):53-66. https://www.thejot.net/article-preview/?show_article_preview=1299&jot_download_article=1299  

  1. Qin P, Wang T, Luo Y. A review on plant-based proteins from soybean: Health benefits and soy product development. Journal of Agriculture and Food Research. (2022);7(7):100265. https://doi.org/10.1016/j.jafr.2021.100265 

  1. Salaria S, Boatwright JL, Thavarajah P, Kumar S, Thavarajah D. Protein Biofortification in Lentils (Lens culinaris Medik.) Toward Human Health. Frontiers in Plant Science. (2022);13.https://doi.org/10.3389/fpls.2022.869713 

 

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Strategic Supplementation Boosts Dairy Colostrum and Milk Quality

A new study in "Frontiers in Immunology" by Somagond SM et al. explores how targeted supplementation with trace minerals and vitamins before and after calving can enhance the health of dairy cows' mammary glands and improve the nutritive and immune-supporting value of colostrum and milk. These findings offer practical new strategies for optimizing animal health and supporting stronger immunity in newborn calves. 

What Was the Study’s Aim? 

The research aimed to determine whether parenteral (injected) supplementation with key vitamins and minerals around the time of calving could improve mammary gland health and raise the immunonutritional value of colostrum and milk in dairy cows. 

How Was the Study Conducted? 

  • Twenty-four cross-bred multiparous cows were grouped based on animal parity and projected yield. 

  • Cows were divided into four groups: control (no supplementation), multivitamin (A, B-complex, D₃, E), multi-mineral (Cu, Mn, Se, Zn), and a combined multivitamin/multi-mineral (MMMV) group. 

  • Supplements were given by injection in the weeks before and after calving. 

  • Researchers performed regular sampling of colostrum and milk and conducted detailed analyses of composition, immune factors, and indicators of mammary health from calving up to 30 days postpartum. 

What Were the Results? 

1. Cows receiving the combined MMMV regimen produced colostrum and milk with increased protein and fat, stable lactose levels, and higher concentrations of immune factors (insulin-like growth factors and immunoglobulins) compared to all other groups. 

2. Mammary health was markedly improved: 

  • Somatic cell counts were reduced. 
  • Immune cell (neutrophil-to-macrophage) ratios normalized. 
  • The phagocytic activity of milk immune cells increased. 

3. The immune environment shifted to a more anti-inflammatory state, with lower levels of pro-inflammatory cytokines (IL-1β, IL-6, IL-8, IL-17A, IFN-γ) and increased anti-inflammatory cytokines (IL-4, IL-10). 

4. Oxidative stress was significantly lowered in the MMMV group, shown by reduced antioxidant enzyme activity in milk whey. 

5. Milk and colostrum produced under this regimen offered enhanced nutritional and immune protection for calves. 

What’s the Takeaway? 

This pioneering study demonstrates that repeated injections of both vitamins and trace minerals around calving can dramatically improve mammary immunity, reduce inflammation, and optimize the quality of colostrum and milk. Such strategies not only help protect dairy cows’ health but also maximize the passive transfer of immunity to newborn calves—supporting healthier herds and better productivity. 

Read the full study here: 
Frontiers in Immunology – Supplementation and Dairy Cow Health 

Keep following Wellness Extract’s research column for the finest in credible, science-backed wellness insights from around the world. 

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Vitamin D Deficiency Symptoms, Causes & Treatment

Wait, Why Are We Talking About the "Sunshine Vitamin"? 

Vitamin D isn’t just about bones and milk commercials. It’s essential for mood, immunity, energy, and more. But here’s the kicker: nearly 1 in 3 people are running low, and most have no clue. 

Why? Because vitamin D deficiency symptoms don’t always scream. Sometimes, it whispers; through fatigue, mystery aches, or just feeling... off. 

Let’s break it down.  

First, What Does Vitamin D Do? 

This powerhouse supports: 

  • Calcium absorption (your bones need this to stay strong) 

  • Muscle function 

  • Immune system regulation (fewer sick days, stronger defenses) 

  • Mood and brain health (yes, the winter blues are real) 

  • Hormone balance 

Did You Know? 

Vitamin D acts more like a hormone than a regular vitamin. It has receptors in nearly every tissue of your body. 

Basically, vitamin D helps your body function like it’s supposed to.  

Also Read: 7 Signs of Hormonal Imbalance and How to Fix It  

Vitamin D Deficiency Symptoms: What to Watch For 

Think your vitamin D might be running low? Here's what your body might be trying to tell you: 

Common Symptoms 

Why It Happens 

Fatigue or low energy 

Your cells struggle without enough D 

Bone or muscle aches 

Calcium isn’t absorbed well → weak bones, sore muscles 

Frequent colds or infections 

The immune system needs D to activate defense cells 

Mood swings, anxiety, or low mood 

Vitamin D affects serotonin (your happy hormone) 

Hair thinning or loss 

Linked to hormonal shifts when D levels drop 

Poor wound healing 

Vitamin D deficiency → impairs tissue repair + immune response → slows healing of wounds and cuts. 

Weird Symptoms of Vitamin D Deficiency (That Often Get Missed) 

Not everything about low D is textbook. Some unexpected signs include:

  • Burning sensation in your mouth 

  • Sweaty scalp (even when you’re not hot) 

  • Brain fog or forgetfulness 

  • Ringing in your ears 

  • “Pins-and-needles” tingling in fingers and toes (may indicate nerve effects) 

  • Unexplained toothaches or a weak grip 

  • Itchy skin (especially in winter) 

Yep, it gets weird. And yes, it could be your vitamin levels, not your imagination.  

Also Read: Best Daily Vitamins for Females - Essential Guide  

Low Vitamin D Symptoms in Females – What’s Different? 

Hormonal shifts make women even more sensitive to vitamin D fluctuations. Women may experience:

  • PMS or worsened period pain 

  • Fertility issues or irregular cycles 

  • Increased risk of thyroid imbalances 

  • Bone thinning after 40 

Fun Fact: 

Studies show vitamin D helps with estrogen balance. Many women feel emotionally better after correcting their deficiency.  

Also Read: Guide to Hormonal Balance: Normal Testosterone and Estrogen Levels in Women  

Severe Vitamin D Deficiency Symptoms 

When deficiency goes unchecked for too long, it can lead to:

  • Osteomalacia (bone softening in adults) 

  • Higher risk of fractures (even with minor falls) 

  • In children: Rickets (bone deformities) 

  • Muscle weakness so severe that it affects walking 

  • Chronic fatigue 

  • Depression-like symptoms 

  • Seizures or breathing issues 

This isn’t just about getting more sunlight; it can impact your whole body. 

Science Says 

Some studies found that low vitamin D levels were significantly associated with higher risks of autoimmune disease, depression, and even cardiovascular issues. The best part? Supplementing may improve many of these markers. 

Also Read: 6 Immune-Boosting Edible Gifts To Keep Your Loved Ones Healthy This Winter 

What Causes Vitamin D Deficiency? 

Here’s why your levels might be slipping: 

1] Limited Sun Exposure 

If you are living in northern climates, an indoorsy type, or a sunscreen lover; you’re probably not making enough D naturally. 

2] Darker Skin Tone 

Melanin reduces the skin’s ability to make vitamin D. So, people with medium to dark skin need more sunlight to produce the same amount. 

3] Certain Medical Conditions 

Digestive issues like celiac, Crohn’s disease, or even chronic kidney/liver problems can interfere with vitamin D absorption. 

4] Low-Fat Diets or Fat Malabsorption 

Low-fat diets or fat malabsorption conditions can limit the body’s ability to absorb vitamin D from food and supplements, leading to deficiency. 

5] Certain Medications (like steroids) 

Some medicines can make it harder for your body to use vitamin D properly, which can bring your levels down over time. 

6] Aging 

As you age, your skin produces vitamin D less efficiently, lowering overall levels naturally. 

7] Obesity 

Vitamin D is fat-soluble. In overweight individuals, it gets "trapped" in fat cells and isn’t available for the body to use. 

Myth Buster: 

“I go outside every day, so I’m good.” 

Not so fast. Unless you're getting 5–30 minutes of sun exposure on your face, arms, hands, or legs without sunscreen, between 10 a.m. and 4 p.m., at least a couple of times a week, you might still be low; especially in winter or if you have darker skin.  

Treatment: How to Refill Your Vitamin D 

Here are some simple steps to help you boost and keep your vitamin D levels on track. 

Step 1: Test Your Levels 

Ask your doctor for a 25(OH)D blood test. Optimal range? Around 40–60 ng/mL. 

Step 2: Supplement Smartly 

Most people need approximately 600 IU daily, but your needs might be higher if you're deficient. Work with your doctor. 

Caution: 

More is not always better. Super-high doses of D can lead to toxicity over time; causing calcium buildup and kidney problems. Stick with a medically guided plan. 

Step 3: Eat Some D! 

Natural food sources of vitamin D include:

  • Fatty fish (salmon, sardines) 

  • Egg yolks 

  • Fortified dairy or plant milks 

  • Mushrooms exposed to sunlight (yes, that’s a thing) 

  • Cod liver oil 

Quick Tip: 

Always take vitamin D with food; preferably something with fat (like avocado, nuts, or eggs) to help with absorption. 

Also Read: The Fat-Soluble Vitamins: Vitamins A, D, E, & K 

Step 4: Maintain a Healthy Lifestyle 

 A few key things can make a big difference:

  • Maintain a healthy weight. 

  • Treat gut disorders that impair absorption. 

  • Don’t skip your supplements if prescribed. 

  • Check levels every 6–12 months if you’ve been low before 

Also Read: Complete Guide to Sources of Vitamin A B C D E and K 

Don’t Overthink It — Just Get Checked 

Vitamin D deficiency can sneak up on anyone; and it doesn’t mean you’re doing something wrong. Between long winters, packed schedules, sunscreen use, and life mostly lived indoors, it’s easy for levels to dip without you even realizing it. 

The key is awareness. If you’re feeling off;  low energy, mood swings, body aches: these could be signs of vitamin D deficiency symptoms. The good news? A simple blood test can give you answers, and getting on top of it could make a real difference in how you feel day to day. 

Key Takeaways 

  • Vitamin D is critical for bones, mood, muscles, and immune defense. 

  • Symptoms of vitamin D deficiency can range from fatigue and aches to weird ones like hair loss or brain fog. 

  • Women may notice hormonal impacts and increased PMS or period pain. 

  • Testing is the only way to know for sure—get your 25(OH)D levels checked. 

  • Treat with smart supplementation + food + lifestyle, not guesswork. 

Disclaimer: This blog is for informational purposes only and does not provide medical advice. Always consult a healthcare professional before making changes to your diet or health routine. Individual results may vary.  

References 

  1. Sizar O, Khare S, Goyal A, Bansal P, Givler A. Vitamin D Deficiency. PubMed. Published 2023. https://www.ncbi.nlm.nih.gov/books/NBK532266/  

  1. Voltan G, Cannito M, Ferrarese M, Ceccato F, Camozzi V. Vitamin D: An Overview of Gene Regulation, Ranging from Metabolism to Genomic Effects. Genes. 2023;14(9):1691-1691. https://doi.org/10.3390/genes14091691  

  1. MedlinePlus. Vitamin D Deficiency. Medlineplus.gov. Published 2019. https://medlineplus.gov/vitaminddeficiency.html  

  1. Gu Y, Baldwin S, Canning C. Hypovitaminosis D, objective oral dryness, and fungal hyphae as three precipitating factors for a subset of secondary burning mouth syndrome. Heliyon. 2023;9(9):e19954-e19954. https://doi.org/10.1016/j.heliyon.2023.e19954 

  1. Nocini R, Henry BM, Mattiuzzi C, Lippi G. Serum Vitamin D Concentration Is Lower in Patients with Tinnitus: A Meta-Analysis of Observational Studies. Diagnostics. 2023;13(6):1037-1037. https://doi.org/10.3390/diagnostics13061037  

  1. Sari A, Akdoğan Altun Z, Arifoglu Karaman C, Bilir Kaya B, Durmus B. Does Vitamin D Affect Diabetic Neuropathic Pain and Balance? Journal of Pain Research. 2020;Volume 13:171-179. https://doi.org/10.2147/jpr.s203176 

  1. Li CP, Huang SC, Hsiao Y, Tsai RY. Evaluating the Role of Vitamin D in Alleviating Chronic Pruritus: A Meta-Analysis. International Journal of Molecular Sciences. 2024;25(18):9983-9983. https://doi.org/10.3390/ijms25189983  

  1. Várbíró S, Takács I, Tűű L, et al. Effects of Vitamin D on Fertility, Pregnancy and Polycystic Ovary Syndrome-A Review. Nutrients. 2022;14(8):1649. https://doi.org/10.3390/nu14081649 

  1. Crescioli C. The Role of Estrogens and Vitamin D in Cardiomyocyte Protection: A Female Perspective. Biomolecules. 2021;11(12):1815-1815. https://doi.org/10.3390/biom11121815 

  1. Dupuis ML, Pagano MT, Pierdominici M, Ortona E. The role of vitamin D in autoimmune diseases: could sex make the difference? Biology of Sex Differences. 2021;12(1). https://doi.org/10.1186/s13293-021-00358-3 

  1. Akpınar Ş, Karadağ MG. Is Vitamin D Important in Anxiety or Depression? What Is the Truth? Current Nutrition Reports. 2022;11(4). https://doi.org/10.1007/s13668-022-00441-0  

  1. Haider F, Ghafoor H, Hassan OF, Farooqui K, Bel Khair AOM, Shoaib F. Vitamin D and Cardiovascular Diseases: An Update. Cureus. 2023;15(11):e49734. https://doi.org/10.7759/cureus.49734  

  1. Wakeman M. A Literature Review of the Potential Impact of Medication on Vitamin D Status. Risk Management and Healthcare Policy. 2021;Volume 14:3357-3381. https://doi.org/10.2147/rmhp.s316897  

  1. National Institutes of Health. Vitamin D. National Institutes of Health. Published 2024. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/  

  1. Dawson-Hughes B, Harris SS, Lichtenstein AH, Dolnikowski G, Palermo NJ, Rasmussen H. Dietary fat increases vitamin D-3 absorption. Journal of the Academy of Nutrition and Dietetics. 2015;115(2):225-230. https://doi.org/10.1016/j.jand.2014.09.014 


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