Vitamin D…Are you getting enough?

You may have been hearing a lot of hype about Vitamin D lately, for good reason. Vitamin D is essential for calcium absorption and healthy bones. Many times labeled “the sunshine vitamin”, exposure to sun causes the body to make Vitamin D. Avoiding the sun or using sunscreen may prevent getting enough Vitamin D from the sunlight alone. As we near the winter months, keeping your Vitamin D status in check is essential.

So how do you get Vitamin D?

Good food sources include:
Fortified cow’s milk
Cod liver oil

How much do you need?
400 IU
For those >71 years, 600 IU

Examples on how to get Vitamin D:
Wild salmon (3.5 oz – cooked) = 360 IU
8 oz milk (skim, reduced-fat, whole) = 98 IU
Yogurt (6 oz)) = 80 IU
Orange juice (vitamin fortified) = 80 IU
Egg, whole (Vitamin D is found in the yolk) = 20 IU

15 minutes of (unblocked) sun exposure ~ 10,000 IU

For those who may not be meeting all their requirements through food, supplementation is important. Look for a source of Vitamin D3 (cholecalciferol). And remember, take it everyday for better health.

Lara Field MS, RD, LDN is a Registered Dietitian and Specialist in Pediatrics with over a decade of clinical and client experience. When she’s not actively working to keep her clients healthy, she’s a busy mother of two active boys and loves testing new recipes in her kitchen. Follow her on Instagram to see her recipe ideas, product suggestions, and see how she manages a healthy lifestyle @larafield.