Sources of Vitamin D
The National Osteoporosis Foundation recommends 400 to 800 IU daily for adults younger than 50, and 800 to 1,000 IU for adults 50 and older. But many experts now agree that most of us need even more – up to 2,000 IU a day – to raise our levels high enough to fight diseases. Talk to your doctor about a “serum 25-hydroxyvitamin D’ test, considered the gold standard for measuring blood levels of vitamin D. Research indicates 70% of kids don’t get enough vitamin D. Those with the lowest amounts are at greater risk for high blood pressure and low HDL “good” cholesterol (two factors that can lead to cardiovascular disease.) Help your kid each 400 IU a day by giving them a daily multivitamin or by tweaking her diet. A glass of fortified orange juice with breakfast, a tuna sandwich for lunch and a glass of nonfat milk at dinner will the tricK/
Doctors also recommend:
Eat naturally D-rich food – Oily fish such as salmon (360 IU), sardines (250 IU), and tuna (200 IU) a few times a week.
Eat fortified foods - Look for D in milk, orange juice, and other fruit juices, soy milk, butter substitutes and some cereals and yogurts.
Take a supplement – Add a calcium-and-vitamin D supplement containing at least 400 IU of D daily. Most multi-vitamins contain this much, and many calcium-vitamin D supplements contain 1,000 IU per capsule.
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