Daily Requirement Of Vitamin D And Its Major Sources In 2023

What is the daily vitamin D requirement?

There are many factors that help determine the amount of Vitamin D a person needs, explains Kaur.

* The daily recommended requirement is 600 IU per day for individuals from 1 to 70 years of age and 800 IU per day for above 70 year of age (same recommendations for
lactating mother and pregnant ladies).
* For infants, the daily requirement of Vitamin D is 400 IU/day.
* Individuals who are vitamin D deficient needs to take 6000 IU to reach sufficient blood levels.
– People who are overweight or obese may also needs higher amount of Vitamin D.

Make sun exposure a routine! 

What are the main sources of vitamin D?

* Sunlight exposure

The best way to get Vitamin D naturally is from the sun. But due to the inadequate exposure to sunlight in winters, we need to add foods loaded with Vitamin D in our diet. It may be cold outside, but you can still catch some rays by taking the long way to work, go for a short walk after lunch. Spending 15 to 30 minutes outdoors three times a week before afternoon is all you need.

* Foods containing Vitamin D

There are very few foods that contain significant amounts of vitamin D. Fatty fish such as salmon, tuna, mackerel, fish oils, egg yolks, dairy products fortified with vitamin D and edible mushrooms are few vitamin D-rich sources. There are many vitamin D enriched sources available in the market such as soy milk, yogurt, orange juices.

* Supplements

You could also consult your doctor if you believe your vitamin D levels are low. After performing a blood test and assessing your current levels, your doctor will prescribe a dose of vitamin D or recommend a supplement. Doses differ for every body and taking too much vitamin D can be toxic, so always consult your physician before taking supplements.

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