Sources & Doses of Vit. D

Eggs, Cheese, and Vitamin D

Other food sources of vitamin D include egg yolks, cod liver oil, beef liver, margarine, yogurt, and some cheeses. While milk has been fortified in the United States since the 1930s, the same is not true for all dairy products. Cheese and ice cream may be a tasty source of calcium, but you need to read the nutrition label to know whether or not you're getting vitamin D.

Vitamin D Supplements

To be sure you get enough vitamin D, many experts say you need to take a supplement. Most multivitamin tablets contain 400 IU of vitamin D, which means taking one or two tablets a day will provide the current recommended amount of vitamin D for most people. You can also find vitamin D by itself in higher-dose tablets and in combination with calcium.

D2 or D3? That's the Question.

Vitamin D is available in supplements in two forms: D2 and D3. Both forms are effective, and either can be taken to ensure adequate levels of vitamin D. But 2 is not equal to 3. D3 is the kind of vitamin D the body makes, and recent studies suggest that D3 can be up to three times more effective in raising the vitamin D level quickly and staying longer.

How Much Vitamin D Do You Need?

How much vitamin D you need depends on your age and risk factors. Recommendations for daily adequate intake, which are being reviewed, are 200 IU for adults under 50, 400 IU for ages 51 to 70, and 600 IU for ages 70 or over. Most experts, though, feel those levels are too low. The National Osteoporosis Foundation recommends 800 to 1,000 IU for all adults over age 50.

Daily Dose for Breastfed Babies

Breast milk provides multiple benefits for babies, but it is not a good source for vitamin D. The American Academy of Pediatrics (AAP) recommends that all breastfed babies receive a 400 IU daily supplement of vitamin D starting shortly after birth and continuing until the baby is weaned and drinking at least 1,000 mL of vitamin D-fortified formula or whole milk.

Vitamin D for Older Children

Vitamin D-fortified whole milk and foods can provide the vitamin D that growing kids need — as long as they get enough of it. The AAP recommends that children who do not get at least 400 IU of vitamin D per day from their diet should be given a daily supplement of 400 IU.