Vitamin D has been in the news a lot lately. Research is uncovering the role of Vitamin D in immunity and cancer, but there has also been some uncertainty about the quantity of Vitamin D needed to maintain bone health. As you know, Vitamin D is essential for the absorption of calcium.
The present recommendations from the Office of Dietary Supplementation a the National Institutes of Health are as follows:
Ages 1-70: 600 IU per day, male or female
Ages 70+: 800 IU per day
If you get some sun exposure (5-30 minutes) on your face, arms, legs, or back between 10 AM and 3 PM twice per week, without sunscreen, you probably manufacture enough Vitamin D already. The quantities from the NIH are based on minimal sun exposure.
Very few foods contain sufficient Vitamin D. These would be cod liver oil, salmon, and swordfish. Because of this, foods such as milk and cereal are fortified with Vitamin D. People who get limited sun exposure and eat few fortified foods probably require supplementation.
Couple a quality Vitamin D supplement with a good source of calcium. Dietary calcium is best, but if you do not eat many calcium containing foods, choose a supplement that provides calcium that can be absorbed. Calcium lactate or calcium citrate are excellent sources.
If you have any questions or would like more information about Vitamin D and bone health, please contact us!