Vitamin D is a fat soluble vitamin (just like Vitamins A, E, and K). It occurs naturally in some of the foods we eat, as well as from the sunshine hitting our skin. Vitamin D also promotes the absorption of calcium in the gut and helps to maintain the bloods calcium levels without leeching it from our bones.
Vitamin D is important in every stage of life. Children need it to help support bone growth, and strength and prevents rickets. Adults with a good intake of Vitamin D can stop Osteoporosis from breaking down bones. However, prevention of Osteoporosis can only occur between birth and about 25. Once you hit around the age of 25, your bones are about as strong as they will be for the rest of your life. So get lots of Vitamin D now, but keep it up as you age to aid in the prevention of Vitamin D.
Other than strengthening our bones, Vitamin D has also shown to aid in cell growth, Neuromuscular and immune function, and reduce inflammation.
So how much should you be getting a day?
Age | Male | Female | Pregnancy | Lactation |
---|---|---|---|---|
0–12 months* | 400 IU (10 mcg) | 400 IU (10 mcg) | ||
1–13 years | 600 IU (15 mcg) | 600 IU (15 mcg) | ||
14–18 years | 600 IU (15 mcg) | 600 IU (15 mcg) | 600 IU (15 mcg) | 600 IU (15 mcg) |
19–50 years | 600 IU (15 mcg) | 600 IU (15 mcg) | 600 IU (15 mcg) | 600 IU (15 mcg) |
51–70 years | 600 IU (15 mcg) | 600 IU (15 mcg) | ||
>70 years | 800 IU (20 mcg) | 800 IU (20 mcg) |
(Table taken from the National Institute of Health)
What are some good sources of Vitamin D?
- Milk and Yogurt are good sources of Vitamin D
- Cod, Swordfish, Salmon, and Tuna
- Orange Juice Fortified with Vitamin D
- Eggs
-Fortified Cereals
- Maitake Mushroom (I discovered that they are a good source of Vitamin D while doing a project for Life Cycle Nutrition!)
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