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Vitamin D Fact Sheet

Prepared by Shelly Asplin, MA, RD LMNT, 2010

Top Two Reasons to Consume Adequate Vitamin D:

  1. Helps body absorb calcium
  2. Avoiding deficiency symptoms
  • Osteopenia
  • Osteoporsis

How much Vitamin D per day?

Adequate Intakes (AIs) for Vitamin D

Age Male  Female Pregnant Lactating
0-12 months

5 mcg (200 IU)

5 mcg (200 IU)

 N/A  N/A
1-13 years

5 mcg (200 IU)

5 mcg (200 IU)

 N/A  N/A
14-18 years

5 mcg (200 IU)

5 mcg (200 IU)

 5 mcg (200 IU)  5 mcg (200 IU)
19-50 years

5 mcg (200 IU)

5 mcg (200 IU)

 5 mcg (200 IU)

5 mcg (200 IU)

51-70 years

10 mcg (400 IU)

10 mcg (400 IU)

  N/A   N/A
71+ years

15 mcg (600 IU)

15 mcg (600 IU)

 N/A  N/A

 

Tolerable Upper Intake Levels (ULs) for Vitamin D

Age Male Female Pregnancy Lactation
0-12 months

25 mcg (1000 IU)

25 mcg (1000 IU)

N/A N/A
1-13 years

50 mcg (2000 IU)

50 mcg (2000 IU)

N/A  N/A 
14= Years

50 mcg (2000 IU)

50 mcg (2000 IU)

50 mcg (2000 IU)

50 mcg (2000 IU)

 

Research is suggesting 1,000 – 2,000 IU’s per day

Food Sources

Food Vitamin D (IU's) %DV
Cod liver oil, 1 tablespoon 1360 340.00%
Salmon, sockeye, cooked, 3 ounces 794 199.00%
Tuna fish, canned in water, drained, 3 ounces 154 39.00%
Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup 115-124 29-31.00%
Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies) 100 25.00%
Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV)  80 20.00%

*DV = Daily Value. DV’s are developed by the FDA to help consumers know how much of a specific nutrient is in a food.

Non-Food Sources - The Sun!

  • Be sensible!! Don’t burn!
  • 5 - 10 minutes per day
  • 30 minutes = 20,000 IU’s (varies based on skin, geographical location, etc)

Labs to check Vitamin D status: 25(OH)D

Adapted from the following resources:

Disclaimer: This information is not a substitute for medical advice. Consult with a health care provider before making changes to your health care regimen.

Reviewed 2/19/2013