Fatty fish like Salmon are great sources of Vitamin D.

Vitamin D has recently been a hot topic in the news due to its potential health benefits. This fat-soluble vitamin plays a large role in bone health, along with maintaining levels of calcium and phosphorous in the body.  Research studies are exploring vitamin D’s possible connection to the prevention of some autoimmune diseases, osteoporosis, heart disease and certain types of cancer.

Whether or not these research studies find new benefits of vitamin D, it’s definitely important to get your daily recommended dose. Currently, the Institute of Medicine recommends 200 IU (International Units) daily for adults up to 50 years old; 400 IU for adults 51 or older and 600 IU for adults 71 or older.  Since many adults are vitamin D deficient, The National Osteoporosis Foundation recommends 400 to 800 IU of vitamin D daily for adults less than 50 and 800 to 1,000 IU for adults older than 50 years old.

The American Academy of Pediatrics now recommends that infants, children and adolescents receive 400 IU or more daily. Human milk is low in vitamin D, so parents of breast-fed babies should speak with their pediatrician regarding supplements. Children who don’t get enough vitamin D can suffer from rickets and osteomalacia (bone softening). Adults who don’t get enough vitamin D may get osteoporosis.  Your doctor can order blood work to determine if you are deficient.

Naturally occurring food sources of vitamin D include fatty fish (such as salmon, sardines and tuna), organ meats, fish liver oil and egg yolks.  Fortified sources include milk, margarine and some brands of soy milk, cereal, yogurt and orange juices.  Three servings (1 serving = 8 ounces) of low-fat or fat-free milk a day provides 75 percent of our daily vitamin D needs.

Our skin also synthesizes the sun’s rays to produce vitamin D. Elderly adults, those with limited exposure to the sun (less than 15 minutes a day) or who live in northern latitudes, have dark skin, or use sunscreen should discuss vitamin D supplementation with their doctor.

Resources:
http://www.aap.org/healthtopics/vitamind.cfm
http://ods.od.nih.gov/factsheets/vitamind.asp#h2
http://www.nof.org/prevention/vitaminD.htm