Food And Nutrition Board

Given below is the chart recommended by the Food and Nutrition Board for the minimum intake of vitamin D to keep the body healthy. The intake is given in Internation Units (IU).

Age Recommended daily intake of vitamin D
0 to 12 months 400 IU
1 to 70 years 600 IU
70 years and above 800 IU

When Deficient

The Endocrine Society recommends a daily consumption of 1,500–2,000 IU to adults whose vitamin D levels are below 30 ng/mL, to restore healthy levels. If a person goes for a treatment then instead of daily consumption, they are given a dosage of 50,000 IU weekly or monthly.

Good Sources Of Vitamin D

Here is a good news for cheese lovers- cheese is an organic source of vitamin D. Other natural sources are:

  • tuna
  • salmon
  • beef liver
  • egg yolk

Fortified Food

In the U.S, vitamins are artificially added in some food items which are called to be fortified. For example- milk, breakfast cereals, orange juice etc- can be often found to contain vitamin D and it is always mentioned on the nutrition label what foods contain what vitamins.

Other Sources

Breast milk does not contain enough vitamin D that is needed for an infant’s healthy growth, therefore breastfed babies require vitamin D  supplements. This can be easily done as vitamin D drops are accessible over-the-counter (OTC). Also, the formula that is used to feed babies also has enough vitamin D.

Excess Vitamin D

Excess of anything is bad and it holds true for vitamin D also. The body cannot prepare too much vitamin D from exposure to the sun; it is usually the result of supplements. It is rare though and is known to occur when someone takes very high doses for a long period of time (like over a year).