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  • 11/17/2008

How to Eat Your Vitamins: Vitamin D

vitamin d sources

What It Does for You

It enhances calcium absorption. A vitamin D deficiency can lead to osteoporosis and has been linked to certain cancers, as well as to multiple sclerosis, type 1 diabetes, and other chronic illnesses.


How Much You Need Daily

Two hundred IUs for women up to age 50, and 400 to 600 IUs for those over 50.*


Best Food Sources

Although some is found in fatty fishes, like tuna and salmon, most of our vitamin D comes from fortified foods, like milk and cereal. The body also produces its own vitamin D when exposed to sunlight.

How to Eat Enough of It

If you're under 50, one 3 1/2-ounce serving of salmon or two cups of fortified milk will give you the RDA. Ten to 15 minutes of sunlight (with no sunscreen) two to three times a week is usually sufficient, too.


Fat-soluble vitamins, such as D and E, are typically measured in IUs, or international units, instead of milligrams or micrograms.


Other links:

How to Eat Your Vitamins: Calcium

How to Eat Your Vitamins: Vitamin B6 and B12

14 Quick Energy Boosters


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