Recommended Daily Dose of Vitamin D

Doses or intake of vitamin D is determined according to age groups. These amounts are vital to maintain normal growth and bone health and also normal calcium metabolism in the body. The adequate intakes or AIs for vitamin D indicated are based on the supposition that the vitamin D is not synthesized by sunlight exposure.

From birth to age 13, the recommended AI for children is 5 mcg or 200 IU; for both males and females aged 14-50 years old, 5 mcg or 200 IU is needed; for both males and females aged 51-70 years of age, 10 mcg or 400 IU is required; both males and females reaching the age of 71 and up require 15 mcg or 600 IU of vitamin D. Pregnant and lactating mothers need 5 mcg or 200 IU of the vitamin.

Vitamin D Deficiency – Do You Have These Symptoms? Without vitamin D, you won’t absorb and use calcium properly, and the lack of both calcium and vitamin D will weaken the structure of your bones. Researchers are also starting to link vitamin D deficiency with all kinds of health problems and diseases.

The Vitamin D Revolution: How the Power of This Amazing Vitamin Can Change Your Life

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Soram Khalsa, M.D., sheds new light on the power of this long-forgotten vitamin. He reveals how to recognize signs of Vitamin D deficiency, which has reached epidemic proportions in North America, and then shares insights from his Beverly Hills medical practice, where he normalizes his own patients’ Vitamin D levels for their optimal health.

Recent, groundbreaking medical research has made a connection between Vitamin D deficiency and 17 types of cancers, including breast, colon, and prostate. Illnesses such as influenza, diabetes, multiple sclerosis, and coronary heart disease have also been connected to a lack of this vitamin. Until not too long ago, not getting enough Vitamin D (the sunshine vitamin) was only associated with rickets, the childhood bone disease.


Recent ground breaking research clearly demonstrates a wide range of incredible health benefits Vitamin D may provide, yet most people continue to be low in Vitamin D—despite the vitamins they take, the food they eat, the milk they drink or the sun exposure they get.

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In “Power of Vitamin D”, you will learn: • Why we are facing a true Pandemic of Vitamin D deficiency. • The crucial role Vitamin D may play in the Prevention as well as Treatment of various Cancers. • How Vitamin D may help Prevent Diabetes, Coronary Heart Disease, Hypertension and Kidney Disease. • How Vitamin D may Prevent as well as Treat Muscle Aches, Chronic Fatigue, Fibromyalgia, Bone Pains and Osteoporosis. • The vital role that Vitamin D plays to help you fight off Colds, Flu and other infections by boosting up your Immune System. • How Vitamin D may Prevent as well as Treat Autoimmune diseases such as Asthma, Lupus, Arthritis, Crohn’s Disease, Ulcerative Colitis and Thyroid Diseases. • How Vitamin D may Prevent as well as Treat Multiple Sclerosis, Autism, Alzheimer’s dementia, Parkinson’s disease, and other neurologic diseases • The essential role of Vitamin D during Pregnancy for Mothers and Babies. • Doctor often miss the Diagnosis of Vitamin D deficiency because they order the wrong test. • The right test to Diagnose Vitamin D deficiency • The best way to Prevent and Treat Vitamin D deficiency. • What is Vitamin D Toxicity and how to Prevent it.


Vitamin D Food Sources


Atlantic cod (Gadus morhua). Altered and prepared plate from the National Oceanic & Atmospheric Administration (NOAA) Photo Library.

Only a few food sources contain vitamin D. Best sources of vitamin D are fish meat and fish liver oils. Some types of mushrooms also contain varying amounts of vitamin D2.

Common sources of vitamin D include the following:

* Cod liver oil

* Fish like salmon, mackerel, tuna, sardines

* Milk including non-fat, reduced fat, whole or vitamin D fortified

* Margarine

* Cereals

* Egg

* Beef liver

* Swiss cheese

* Fortified orange juice

* Fortified rice or soy beverage

egg,_sunny_side_upA fried chicken egg, “sunny side up”. There are also small amounts of vitamin D, in the form of vitamin D3, found in dairy products like cheese and egg as well as beef and liver.


The Need for Increased Amounts

Since obtaining sufficient amounts of vitamin D in the diet can be quite difficult, many people now consume vitamin D fortified foods in order to maintain a healthy dose of the vitamin. There are some groups however who need increased amounts of vitamin D:

* Breastfed infants because vitamin D cannot be supplied by breast milk alone

* Older people due to the fact that synthesis of vitamin D decreases with age and the ability of the kidney to convert vitamin D diminishes

* People with limited sun exposure especially those living in northern latitudes, those wearing robes or head covers or those with occupations that prevent them from having sun exposure

* People with dark skin as more skin pigments like melanin reduces the ability of the skin to produce vitamin D.

* People with fat malabsorption conditions such as Crohn’s disease, cystic fibrosis, liver and celiac disease or patients who have undergone surgical removal of any part of the stomach or intestine.

* People who are obese. An increased amount of subcutaneous fat can snatch more of the vitamin D and somehow alter its release in the circulation.


Chemical structure of cholecalciferol, aka vitamin D3. Selfmade with ChemDraw, by Calvero.


Interaction of Vitamin D with Prescribed Drugs

Vitamin D supplements have the tendency to react with certain types of prescription medications. These include the following:

* Steroids or corticosteroid medications like prednisone which can cause decreased calcium absorption and also damage the vitamin D metabolism process.
* Weight-loss medications such as orlistat and cholesterol-lowering drugs like cholestyramine also decrease the absorption of vitamin D and other fat-soluble vitamins.
* Phenobarbital and phenytoin increases vitamin D metabolism and decreases calcium absorption.

Vitamins Australia


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