Vitamin D promotes calcium absorption to help maintain strong bones and prevent bone diseases such as rickets and osteoporosis. Without sufficient vitamin D, bones can become thin and brittle. Vitamin D may also play a role in protecting the body from high blood pressure, cancer and some autoimmune diseases.
Your body makes vitamin D when skin is directly exposed to the sun. However, some individuals may need to take vitamin D supplement to meet their daily requirement. Before taking any supplements, talk to your doctor first.
Recommended Dietary Allowances (RDAs) for Vitamin D
| Age | Male | Female | Pregnant | Breastfeeding |
| 0-12 months | 400 IU | 400 IU | ||
| 1-13 years | 600 IU | 600 IU | ||
| 14-18 years | 600 IU | 600 IU | 600 IU | 600 IU |
| 19-50 years | 600 IU | 600 IU | 600 IU | 600 IU |
| 51-70 years | 600 IU | 600 IU | ||
| 70 years+ | 800 IU | 800 IU |
Sources of Vitamin D
| Food | Serving Size | International Units (IUs) |
| Cod liver oil | 1 tablespoon | 1360 |
| Salmon | 3 ounces | 447 |
| Mackerel | 3 ounces | 388 |
| Tuna fish | 3 ounces canned in water | 154 |
| Tofu | 1/5 block | 120 |
| Soymilk | 1 cup | 119 |
| Milk | 1 cup | 115-124 |
| Yogurt | 6 ounces | 80 |
| Liver, beef | 3 ounces cooked | 42 |
| Egg | 1 whole | 41 |
| Cereal | 1 cup | 40 |
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