Many people have been found to have insufficient levels of Vitamin D, some factors that could affect the body’s synthesis of the vitamin may include;

• No use of supplementation
• Not enough sun exposure
• Cloud cover
• Smog
• Sunscreens

“Most people in the U.S. and Canada — from age 1 to age 70 — need to consume no more than 600 international units of vitamin D a day to maintain health” stated Dr. Joann Manson of Harvard Medical School. Meanwhile, other researchers and doctors have argued that those seeking to reduce bone-fracture risk and reap possible benefits for disease prevention should take supplements of 1,000 to 2,000 IUs daily. Some milk in the United States is fortified with additional Vitamin D, however this alone will not provide you with the recommended level, given that a whole cup of milk fortified with vitamin D will contain around 100 international units of Vitamin D.

Professionally qualified experts suggest that people at risk of vitamin D deficiency should consume supplementation each day to maintain a sufficient level of 25-hydroxyvitamin D. People with darker skin are recommended to consume extra for good health. The elderly in particular are encouraged to increase intake of Vitamin D to ensure proper bone maintenance.

Supplementation is common with those who suffer from deficiency or at risk of osteoporosis. It is recommended to see the benefits a continuous use of supplementation with at least 800 international units per day will provide the “best therapeutic effect”

According to the Food Nutrition Board at the Institute of Medicine of The National Academies, which created the Dietary Reference Intakes (DRIs), people should have an intake of the following amounts of vitamin D:

• Children up to 13 years – 5 mcg (200 IU)
• ·         14-18 years – 5 mcg (200 IU)
• ·         19-50 years – 5mcg (200 IU)
• ·         51-70 years – 10 mcg (400 IU)
• ·         71+ years – 15 mcg (600 IU)

Some are suggesting that these guidelines be updated to amounts upwards of 1,000 IU per day, including the Canadian Cancer Society.

The American Academy of Pediatrics recommends that exclusively or partially breastfed babies should receive supplements of 400 UI per day shortly after birth, and when they are weaned they should consume a minimum of 1,000 mL/day of vitamin D fortified formula or whole milk. Non-breastfed infants consuming less than 1,000 mL/day of vitamin D-fortified formula or milk should receive a vitamin D supplement of 400 IU per day. It also recommends that older children and adolescents who do not get 400 IU per day through vitamin D fortified milk and foods should take a 400 IU vitamin supplement each day.

Depending on your specific health issues, the levels of Vitamin D you need in your diet may increase, but from research gained, levels of at least 1000 international units per day of Vitamin D will allow for good health and less susceptibility to illness and disease.

We have a new recommendation for Vitamin D supplements. Click here to learn more.