Recommended Daily Allowance for Vitamin D

What is Vitamin D?

Isolated from cod liver oil in 1930, and known as the sunshine-vitamin, this micronutrient is obtainable via diet or the action of sunshine on the skin. In the latter case, vitamin D is produced as a result of ultra-violet light rays from the sun acting on oils in the skin, and then absorbed into the body. Vitamin D also helps us to absorb calcium and phosphorus, and improves the actual metabolism of calcium.

Functions of Vitamin D in Diet

In addition to increasing the absorption and effects of other minerals (calcium, phosphorus) and vitamins (vitamin A), it protects against osteoporosis, boosts the immune system and may protect against cancer.

Vitamin D: Recommended Daily Allowance (RDA)

US RDA: Age-related
(Age 19-50) Women: 200 IU/day Men: 200 IU/day
(Age 50-70) Women: 400 IU/day Men: 400 IU/day
(Age 71+) Women: 600 IU/day Men: 600 IU/day
EU RDA: 5mcg

People Who Need More Vitamin D in Diet

Groups with an increased risk of Vitamin D deficiency include:

- Anyone with a reduced exposure to sunlight
- Anyone who does not regularly eat vitamin-D rich foods

More Vitamin D Needed During Pregnancy

For women with low intake of vitamin D-fortified milk, especially those who have minimal exposure to sunlight, daily supplementation should be about 10 micrograms.

Nutrition Resources About Vitamin D

Food Sources
Health & Weight Benefits

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