Vitamin D (calciferol) daily dose

Vitamin D helps your body absorb calcium, a mineral that’s responsible for the normal development and maintenance of healthy teeth and bones. This vitamin also helps maintain proper blood levels of calcium and phosphorus. Vitamin D is often called the sunshine vitamin because your skin produces it after being exposed to ultraviolet rays from the sun. Getting adequate amounts of vitamin D and calcium can prevent or slow osteoporosis and reduce bone fractures. A growing body of research also suggests that maintaining healthy levels of vitamin D may reduce the risk of developing muscle pain and weakness, autoimmune diseases (such as rheumatoid arthritis and multiple sclerosis), cardiovascular disease and certain cancers. In addition, vitamin D deficiency appears to be a growing problem in the United States. As a result, supplemental vitamin D is commonly recommended for many people.

Vitamin D (calciferol) daily dose

AgeVitamin D (calciferol)
μg/day
0 - 6 months5
7-11 months5
1-3 years5
4-6 years5
7-9 years5
10-18 years
Males
5
10-18 years
Females
5
Males
19 - 65 years
5 (19-50 yrs)
10 (50 + yrs)
Females
19-50 years
(pre- menopausal)
5
Females
51-65 years
(menopausal)
10
65 + years Males15
65 + years Females15
Pregnancy5
Lactation5

Vitamin D (calciferol) Food sources: fatty fish (such as salmon and sardines), cod-liver oil, and fortified milk and cereals.

Foods High in Vitamin D

FoodAmountIU
40 IU = 1μg
Whole, low-fat, skim milk1 cup100
Salmon3oz340
Tuna3oz150
Shrimp3oz127
Beef liver3oz42
Chicken liver3oz40
Egg yolk1 each27